Many people perform dumbbell lateral raises standing upright. While this isn’t inherently wrong, there might be a more effective method. A dumbbell’s resistance path is circular, meaning it exerts maximum tension at the top of the movement and virtually no tension at the bottom. This means your side deltoid isn’t under tension while it’s stretched.
One alternative is leaning away during the exercise. This eliminates the bottom 20° of the movement, where some research indicates increased rotator cuff activation. However, this variation still lacks significant tension on the delt in its stretched position.
The solution? Leaning into the lateral raise. This shift in posture applies tension to the delt precisely when it’s stretched, maximizing muscle engagement throughout the entire range of motion. This constant tension contributes to greater muscle fiber recruitment and potentially better hypertrophy.
While incorporating all three variations—upright, leaning away, and leaning in—can be beneficial for overall shoulder development, leaning in offers a distinct advantage for targeting the side deltoid effectively. By maintaining tension on the muscle throughout the lift, this technique optimizes the stimulus for growth and strength gains.
