Lateral raises are a crucial isolation exercise for physique development. Well-developed lateral deltoids contribute significantly to the coveted “X-frame” physique, characterized by broad shoulders and a smaller-appearing waist. Many compound exercises, like shoulder presses and bench presses, don’t effectively target the lateral deltoid. Therefore, isolation exercises like lateral raises are essential for maximizing side delt growth. The lateral raise primarily targets shoulder abduction, the action of raising your arms out to the side. This movement is dominated by the lateral deltoid, although the front delts and upper traps play a supporting role.
The Egyptian cable lateral raise is a highly effective variation. By passing the cable between your legs and leaning into the raise, you maintain consistent tension throughout the movement and achieve a more comfortable position.
A person performing a cable lateral raise.
While dumbbells, bands, machines, and kettlebells can be used for lateral raises, focusing on proper technique with a chosen variation is more beneficial than constantly switching exercises. Since the lateral raise is a single-joint isolation movement with a long lever arm, using lighter weights for higher reps (10-20, even up to 30) is recommended. This approach prioritizes technique and mind-muscle connection over heavy weight.
A person performing a dumbbell lateral raise.
Minimizing momentum is key, especially when learning the proper form. Performing the exercise seated can help, but flexing your glutes throughout the movement is also effective in stabilizing the hips. Grip the dumbbell with your index finger against the head and your pinky closer to the handle’s center to increase internal rotation at the top, engaging the side delts more effectively. A clicking sound in your shoulder during the exercise can often be mitigated by flexing or pulling your lats between reps.
Retract your shoulder blades before initiating the concentric phase. Lead the movement with your elbow, leaning slightly out and up, rather than lifting the dumbbell directly to the side. Raise the dumbbell in the scapular plane, approximately 15-30 degrees forward when viewed from above. Focus on flexing only the lateral deltoid, maintaining relaxed forearms and upper arms.
Visualizing “sweeping” the weight outwards, rather than lifting it upwards, helps engage the side delts over the traps. As you pass the halfway point, slightly internally rotate by raising your pinky higher than your thumb. This may shift emphasis onto the side delt, but use this cue with caution as it may increase impingement risk. Ensure your shoulder blades are retracted, you’re lifting in the scapular plane, and you stop when your elbow reaches shoulder height.
The negative portion of the lift should be a controlled reversal of the concentric. For more advanced lifters, maintaining constant tension by immediately starting the next rep without pausing at the bottom can be beneficial. However, as you refine your form, pausing briefly at the bottom of each rep helps prevent swinging and momentum, especially as fatigue sets in.
Avoid lifting excessively heavy weights. Heavier dumbbells often lead to compromised form and increased reliance on other muscle groups. Focus on maintaining consistent posture throughout the set. Fatigue should be indicated by a decreased range of motion, not a breakdown in form.
Kai Greene performing dumbbell lateral raises.
Another common mistake is turning the lateral raise into a front raise. Remember to lift in the scapular plane, approximately 15-30 degrees forward, to target the lateral deltoid effectively. While upright rows can engage the lateral delts, they also heavily recruit the traps, making them less effective for isolated side delt development. The lateral raise, when performed correctly, has few substitutes for building capped shoulders.
