Shoulders
Lateral Raise
The move that builds the side of your shoulders, the part that gives you width. It's a small muscle, so light weight and clean reps win.
- Works
- Side shoulders, upper traps
- Equipment
- A pair of light dumbbells
- Load
- Light
How to do it
- 1Stand tall with the dumbbells at your sides, palms facing in, a slight bend in your elbows.
- 2Raise your arms out to the sides until your hands reach shoulder height.
- 3Pause for a second.
- 4Lower slowly back to your sides.
Cues
- Go lighter than you think so your shoulders keep the tension.
- Lead with your elbows, like you're pushing them out to the walls.
- Stop at shoulder height.
Common mistakes
- Swinging the weights up. If your body moves, the weights are too heavy.
- Shrugging. Keep your shoulders down so your traps don't take over.
- Raising too high. Above shoulder height doesn't add much and can pinch the shoulder.
Easier
Go lighter, or raise one arm at a time.
Harder
Hold at shoulder height for 15 seconds, then do full reps. Your workouts use this as a burnout.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
How heavy should lateral raises be?
Light, much lighter than you'd use for a press. If you can't pause at the top, it's too heavy.
