Mon. Nov 28th, 2022

Are you looking for an effective shoulder workout? This lateral raise exercise is perfect for strength and size in the shoulders. A lateral raise is a great way to target the shoulders and build strength and size. Also, you can do this exercise with dumbbells, barbells, or cables.

muscular man performing dumbbell lateral shoulder raises
Multi exposure shot Dumbbell Lateral Raise workout Bodybuilder turning back raising hands pumping up shoulders muscle exercise Power Partials routine with dumbbells on gym Sport Lifestyle concept

What Shoulder Muscles Does the Lateral Raise Workout?

The Lateral Raise works the following muscles:

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  • Anterior deltoid
  • Lateral deltoid
  • Posterior deltoid

Also, the Lateral Raise is an excellent exercise for the rotator cuff muscles. The rotator cuff muscles are the supraspinatus, infraspinatus, teres minor, and subscapularis.

How to Perform Lateral Raises Correctly

  • Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at arm’s length by your sides.
  • Bend your elbows slightly and maintain this position throughout the exercise.
  • Keeping your core engaged, raise your arms to the side until parallel to the ground.
  • Finally, pause and slowly lower your arms back to the starting position.

Variations of Lateral Raises

  1. Lateral Raise with Resistance Band: Attach a resistance band to a sturdy post or piece of equipment. Step in the center of the band, holding the band with your palms facing down. Finally, raise your arms to the sides, keeping your elbows slightly bent until your arms are parallel to the ground.
  2. Lateral Raise with Dumbbell: You can do this exercise with one or two dumbbells. Hold it in your left hand and place your right hand on your hip if using one dumbbell. Finally, hold them at arm’s length by your sides if using two dumbbells.
  3. Lateral Raise with Barbell: You can perform this exercise with a barbell or an EZ bar. Finally, hold the barbell with your hands shoulder-width apart and raise it straight before you until it is parallel.
  4. Lateral Raise with Cable: Attach a single-grip handle to a low pulley and select the weight. Step away from the pulley and hold the handle with your right hand, keeping your arm extended straight. Finally, raise your arm to the side until it is parallel to the ground and return to the starting position.

Benefits of Lateral Raises

  • Build strong and defined shoulders.
  • Great exercise for targeting the middle deltoid muscle.
  • Variety of original pieces of equipment, making them versatile and convenient.
  • Increase shoulder stability and strength.
  • Compound exercise, meaning they work for multiple muscle groups at once.
  • They can be done with light weights for high reps or heavy weights for low reps, perfect for beginners and advanced lifters alike.

The Last Word on How to Work the Shoulders with a Lateral Raise Workout

Lateral raises are a great way to build strong and defined shoulders.

Also, this exercise can be done with dumbbells, barbells, or cables and is perfect for beginners and advanced lifters alike. Try it on shoulder day with 3 – 5 sets, 8 – 12 reps, and a 60-second rest time.

Also, don’t forget to incorporate a protein diet, progressive overload, and a periodization plan. Finally, the shoulders are rotating muscle that moves in multiple directions.

When working, the shoulders focus on form to prevent injuries. What do you think? Please share your responses in the comment section.

By Terry Clark

Terry Clark is a math professor, certified fitness trainer, bodybuilding coach, nutrition specialist, writer, and fitness enthusiast. Terry loves working out, playing with numbers, solving problems, writing, and teaching.

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