The lateral raise is a popular upper-body accessory lift that isolates the shoulders. It’s commonly used to build rounded and defined deltoids. When performed mindfully, with control and attention to form, lateral raises can benefit overall shoulder health by improving strength, mobility, and left-right imbalances. These three tips can help you get the most out of your lateral raises.
Instructions
1.
Check your ego. A common pitfall of the lateral raise is using weights that are too heavy. Drop the load to a weight you can control, allowing your shoulder blades to move freely and your hands to maintain a light grip.
2.
Maintain an athletic posture. Assume a slight bent-over position with knees soft and hips hinged back about 10 degrees. Keep your spine neutral and core engaged. Avoid rocking, jumping, swinging, or otherwise using momentum to lift the weights up.
3.
Don’t lose sight of your weights. It’s common to want to raise the dumbbells straight to the sides — it is a lateral raise, after all. But it can be easier on the shoulders and more effective overall to position your hands slightly forward. Aim to keep the weights just within your peripheral vision as you raise them to shoulder height.
For full lateral-raise instructions — plus eight variations to try — visit “Optimize Your Lateral Raise Form and Technique.”
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