Lateral raise Exercise

What is lateral raise exercise?

The lateral raise exercise is an isolation exercise for the upper limb which uses your shoulder muscles. A lateral raise is a strengthening exercise for shoulder muscles. this is characterized by lifting a pair of dumbbells or barbells away from the body in an external rotation. this exercise uses the trapezius muscle in your upper back as well as the deltoid muscle group in your arms mostly the anterior and lateral deltoids are used.

• When you do this exercise in a proper form then it will enhance muscle growth which is known as hypertrophy and helps to improve the flexibility of joints.
• This exercise is one of the best exercises to build stronger and boulder shoulders.
• This is a very simple exercise you can easily do at your home by using dumbbells.

Which muscle is used for lateral raise exercise?

• The lateral deltoid is the middle portion of the deltoid muscle.
• Anterior (front) deltoid.
• Posterior (back) deltoid.
• Upper trapezius.
• Supraspinatus (a rotator cuff muscle).
• Serratus anterior (muscles along your ribs under your armpit).

Here, we explain some of the benefits of doing lateral raise exercises:

• Helps to enhance muscle growth, which is known as hypertrophy.
• Helps to improve your shoulder range of motion.
• Helps to reduce the risk of injury in the shoulder.
• Helps to maintain flexibility of shoulder joint.
• Helps to maintain good posture.
• Helps to stabilize the muscles of the rotator cuff.
• Help to correct potential strength discrepancies between the right and left sides of the arm.
• Help you develop stronger and broader shoulders.

There are many variations of lateral raise exercise, Which are explained below:

Dumbbell lateral raise

How to do it?

• For this exercise, you need a set of dumbbells and enough space to raise your arms.
• You have to stand tall while holding dumbbells in both hands. both arms by your sides, palm facing inside.
• Your foot should be hip-width apart, engage your core muscles, and look straight ahead.
• Your arms should be straight throughout the movement. you have to take your arms up until your elbows are exactly straight to the shoulder, and your body forms a T shape.
• Then smoothly raise your arms away from your body towards the lateral side and hold this for 2 to 5 seconds.
• When you raise your arms take a breath in.
• Then lower your arms down with a breath out.
• Do 2 to 4 sets of 10–15 repetitions.

Dumbbell lateral raise Video

Band Side Lateral Raise.

How to do it?

• For this exercise, you need a resistance band. place your right foot onto the middle of the band.
• Step forward on the left side with height adjustment.
• Then tighten your abdominal muscles and avoid the back arch. Maintain slight elbow flexion in all movements.
• Then hold a resistance band on both ends of your hands.
• Slowly raise your arms away from the body until your arms are parallel to the ground.
• Do 3 to 4 sets of 15–20 repetitions.

One Arm Side Lateral.

How to do it?

• For this exercise, you need one dumbbell and enough space to raise your arm.
• You have to stand tall by holding the dumbbell in your right hand.
• Both arms by your sides, palm facing inside. your foot should be hip-width apart, engage your core muscles, and look straight ahead.
• Your arms should be straight throughout the movement.
• You have to take your right arm up until your elbows are exactly straight to the shoulder.
• Then smoothly raise your arms away from your body towards the lateral side and hold this for 2 to 5 seconds. when you raise your arms take a breath in. then lower your arms down with breath out.
• Repeat this on the left arm.
• Do 3 to 4 sets of 15–20 repetitions.

Landmine Lateral Raise

How to do it?

• For this exercise, you have to stand perpendicular to the landmine holding a bar in one hand, start with the opposite side hip, as you are trying to reach the opposite side pocket.
• From this point, you have to straighten your arm and raise your arm away from the body.
• Then slowly lower it down towards the opposite side pocket in this same manner you will complete prescribed repetitions.
• Do 3 to 4 sets of 15–20 repetitions.

Barbell lateral raise

How to do it?

• For this exercise, you have to stand with your spine in a neutral position and your feet in your normal squat stance.
• Hold the barbell in your hand in front of your body with a pronated grip.
• Keep your elbow extended, then raise your arm away from the body and reach tall at the top height.
• Slowly lower the barbell back to the initial position with smooth movements. Do 3 to 4 sets of 15–20 repetitions.

3-Way Lateral Raise.

How to do it?

• For this exercise, you have to stand with your feet hip-width apart. then hold a dumbbell in both hands. then raise your arms away from the body until they reach shoulder height.
• Then smoothly lower it down towards the center of your body. then raise your arms straight towards the ceiling engaging your core muscles. then lower back down, out, and to your side.
• Do this movement for the next repetition.
• Do 3 to 4 sets of 15–20 repetitions.

Dead Stop Lateral Raise.

How to do it?

• For this exercise, you have to sit on a bench holding dumbbells in both hands.
• Then raise your away from the body, until they reach shoulder height.
• Slowly lower the arms in a controlled manner until they are resting on the bench.
• Do 3 to 4 sets of 15–20 repetitions.

Y Raise.

How to do it?

• For this exercise, you have to stand with hips shoulder-width apart and take dumbbells in hand.
• Lean over slightly but keep sure your back should be in a neutral position. your arms should be straight, rotate at the shoulders as you bring the rams up and outward slightly in a Y formation.
• Lower your arms slowly towards the body.
• Do 3 to 4 sets of 15–20 repetitions.

Wall Press Lateral Raise

How to do it?

• For this exercise, you have to stand near the wall with your resting arms touching the wall.
• Hold a dumbbell in your right hand and take your right arm away from your body by pressing your left arm toward the wall.
• Then slowly lower down the right arm and relax the left arm.
• Do 3 to 4 sets of 15–20 repetitions.

Kneeling Lateral Raise

How to do it?

• For this exercise, you need one met and a pair of dumbbells.
• You have to take a quadruped position (on all four limbs) put one towel or pillow below to knees for more comfort, hold dumbbells in both hands then slowly move your right arm away from the body, the left arm should be placed on a yoga mat.
• Hold for a couple of seconds then slowly lower down your right arm.
• Repeat this movement on the left side of the arm.
• Do 3 to 4 sets of 15–20 repetitions.

1.5 Rep Lateral Raise

How to do it?

• For this exercise, you need a set of dumbbells and enough space to raise your arms.
• You have to stand tall while holding dumbbells in both hands.
• Both arms by your sides, palm facing inside. your foot should be hip-width apart, engage your core muscles, and look straight ahead.
• Your arms should be straight throughout the movement.
• You have to take your arms up until your elbows are exactly straight to the shoulder, and your body forms a T shape.
• Then smoothly raise your arms away from your body towards the lateral side and hold this for 2 to 5 seconds.
• When you raise your arms take a breath in. then lower your arms down with breath out take your arms halfway then raise again.
• Then slowly lower down your arms towards the body. this is one repetition.
• In this same way, you have to complete this variation.
• Do 3 to 4 sets of 15–20 repetitions.

Leaning Away Lateral Raise

How to do it?

• For this exercise, you have to hold a dumbbell in your right hand and grasp a pole or cable machine with your free hand.
• Put your foot under the hand with which you hold the pole and lean out to the side by holding the dumbbell, allowing the dumbbell to hand straight towards the downside.
• Flex your hips slightly so that you lean forward side.
• Keep your body straight and elbow slightly flexed, breathe out as you raise your arms out to the body.
• Hold for a couple of seconds. Breathe in as you lower down the arms to reach the initial position.
• Repeat this movement on another arm.
• Do 2 to 4 sets of 10–20 repetitions.

Rear lateral raise

There are seven different variations of rear lateral raise:

Standing Bent-Over With Dumbbells

How to do it?

• For this exercise, you have to stand with hip and shoulder-width apart and knees slightly flexed.
• Then hold a dumbbell in both hands, also at shoulder width and your palms facing each other.
• Then you have to bend from the torso at a 45-degree angle and take a deep breath in.
• Raise the dumbbells upward towards the side of your chest with a breath out.
• Take your arms not more than shoulder height.
• When you raise your arms keep your wrists moving as much as possible.
• Then slowly lower the arms in a controlled movement to the initial position with breath in.
• You have to bend over until all repetitions are done.
• Do 2 to 4 sets of 10–20 repetitions.

Seated Bent-Over With Dumbbells

How to do it?

• For this exercise, you have to sit on a bench with hip and foot width apart and knees slightly flexed.
• Then hold a dumbbell in both hands, this at shoulder width and your palms facing each other.
• Then you have to bend from the torso at a 45-degree angle and take a deep breath in.
• Raise the dumbbells upward towards the side of your chest with a breath out. take your arms not more than shoulder height. when you raise your arms keep your wrists moving as much as possible. then slowly lower the arms in a controlled movement to the initial position with breath in.
• You have to bend over until all repetitions are done.
• Do 2 to 4 sets of 10–20 repetitions.

Seated Bent-Over On An Incline Bench

How to do it?

• For this exercise, you have to lie prone on an incline bench by holding a dumbbell in both hands then slowly and without using momentum start by raising your arms away from the body to each side up to reach shoulder height.
• Hold for a couple of seconds then slowly lower it down towards the body.
• Do 2 to 4 sets of 10–20 repetitions.

Standing Bent-Over With One Arm Using A Dumbbell

How to do it?

• For this exercise, you have to stand with hip and shoulder-width apart and knees slightly flexed.
• Then hold a dumbbell in your right hand, this at shoulder width and your palm facing each other.
• Then you have to bend from the torso at a 45-degree angle and take a deep breath in, raise the dumbbell upward towards the side of your chest with a breath out.
• Take your arms not more than shoulder height.
• When you raise your arms keep your wrists moving as much as possible.
• Then slowly lower the arms in a controlled movement to the initial position with breath in. You have to bend over until all repetitions are done.
• Do 2 to 4 sets of 10–20 repetitions.

Seated Reversed On A Pec Deck Machine

How to do it?

• For this exercise, you have to visit a pec deck machine and select a weight for the machine to do this exercise.
• You have to sit on a machine platform with press your back firmly against the back of the platform with a foot placed on the ground.
• Hold the one handle of the machine with both hands.
• If the machine has resting pads then place your forearm on it, raise your arms to 90 degrees, and keep your elbows at chest level.
• Hold the peck deck handle of the machine in both hands, then pull your arms towards your body by contracting pectoral muscles. then bring the handles in front of your chest level, hold this position for 2 seconds then slowly go back to the initial position.
• Do 2 to 4 sets of 10–20 repetitions.

Standing Bent-Over With Two Arms Using Upper Cables

How to do it?

• For this exercise, you have to stand near the cable with shoulders hip-width apart.
• Hold the cable attachment in both hands. this is a triangle handle, but it may be placed in a bar.
• You have to hold the handle with outstretched arms yet without arching your back. pull the handle towards the body without using the momentum of the row by moving your trunk slightly backward with your arms.
• You have to take your arms towards the chest by meeting both arms in front of you without flexing elbows.
• Then slowly move your arms away from the body. in this way, you have to complete the next repetitions.
• Do 2 to 4 sets of 10–20 repetitions.

Standing Bent-Over With One Arm Using A Lower Cable

How to do it?

• For this exercise, you have to stand near the cable with shoulders hip-width apart.
• Hold the cable attachment in the right hand. this is a triangle handle, but it may be placed in a bar.
• You have to hold the handle with an outstretched arm yet without arching your back. pull the handle towards the body without using the momentum of the row by moving your trunk slightly backward with your arm.
• You have to take your arms towards the chest. then slowly move arms away from the body by pulling a cable.
• In this way, you have to complete the next repetitions.
• Do 2 to 4 sets of 10–20 repetitions.

Common mistakes occur while performing lateral raise

• If you select too Much Weight.
• If you Using Momentum to raise the arms.
• During exercise, you Dropping Your Head Forward side.
• To raise your arm, you Use Your Trapezius muscle to Power the Movement.
• It is important to maintain good posture with a neutral neck and spine alignment throughout the exercise. This helps to prevent neck strain.

When are you not doing this exercise?

• If you are suffering from any pain.
• If your doctor advised taking rest.
• If your shoulder is recently injured.
• If your elbow or wrist is recently injured.
• If at any point of exercise you feel pain then stop doing exercise.