How To Do Lateral Raises

Lateral Raises Exercise At A Glance

Lateral raises are a shoulder isolation move targeting the side delts, helping create rounder, stronger shoulders.

Steps to perform lateral raises:

1. Stand tall with dumbbells at your sides and a slight bend in elbows.
2. Brace your core and lead with elbows out, not hands.
3. Raise arms until elbows are at shoulder height; wrists stay slightly below.
4. Pause at the top without shrugging.
5. Lower slowly under control for 2–3 seconds.
6. Keep the range pain-free.

Pro cue: Imagine pouring water out of your thumbs so your pinkies sit slightly higher.
Safety note: Never jerk or swing weights; controlled motion protects shoulders.

Lateral Raise Form Cues

• Lead with elbows, not hands.
• Keep a small bend in elbows throughout.
• Slight torso lean forward can help line up the side delts.
• Keep ribs neutral—avoid arching your back.
• Move slow; momentum shifts the work off your shoulders.

Wearing supportive sports bras and training shorts helps you stay comfortable as you focus on smooth, controlled reps. Vitality’s Cloud II™ Scoop Bra and Cloud II Volley Short are supportive staples that let you train distraction-free.

Lateral Raises Muscles Worked

• Primary: Lateral (middle) deltoid for shoulder width and strength.
• Secondary: Supraspinatus (helps initiate the lift), upper traps (if shoulders stay relaxed), and core stabilizers.

Lateral Raises Variations & Equipment

• Dumbbell lateral raise: Standard; can be both arms or alternating.
• Cable lateral raise: Constant tension, great for single-arm control.
• Leaning lateral raise: Increases time under tension.
• Machine lateral raise: Controlled setup, helpful for beginners.
• Bands: A portable at-home choice.

Form tweaks: try partials (top half only), slow eccentrics, or mechanical drop sets.

For days when comfort is key, pair movements with high-stretch leggings like Cloud II Pants, designed to move fluidly through isolation and compound lifts alike.

Lateral Raises Programming & Sets

Train lateral raises 2–3×/week using different variations.

• Beginners thrive with consistency more than heavy weight.

Lateral Raises Mistakes To Avoid

• Swinging or heaving the weights.
• Shrugging shoulders and overusing traps.
• Raising far above shoulder height with pain.
• Straightening elbows completely.
• Letting wrists flare or break.

For more on common gym mistakes and fixes, see our guide to legging fabrics—where comfort and movement matter as much as form.

Lateral Raises At Home & Warm-Up

At-home options:

• Bands, light dumbbells, or even filled water bottles.

Warm-up ideas:

• Shoulder circles.
• Banded external rotations.
• 1–2 lighter sets of raises before heavier work.

Lateral Raises Clothing & Comfort (ShopVitality)

For smooth shoulder training sessions:

• Breathable gym tops like the Cloud II Scoop Tank.
• Supportive sports bras like the Cloud II Crossover Bra.
• Training shorts such as the Vitality Pulse® Biker Short for confident support.
• Seamless leggings like the Vitality Daydream® V Pant for comfort through reps.

Lateral Raises Quick Takeaways

• Lead with elbows, not hands.
• Stop at shoulder height.
• Control the lowering phase.
• Light weights, higher reps work best.
• Consistency over load for strong, rounded shoulders.

Start strong, Stay supported with Vitality Activewear.

Lateral Raises FAQs

Should elbows be bent during lateral raises?

Are cables or dumbbells better for lateral raises?

How heavy should I go on lateral raises for growth?

Why do I feel traps more than delts on lateral raises?

Are leaning lateral raises better than standard ones?

How many times per week should I do lateral raises?