How to Do Lateral Raises (Dumbbell & One-Arm)

Big, powerful shoulders can balance your physique and make your back look wider. But shoulder development depends a lot on genetics. Some athletes work these muscles two or three times a week without seeing any progress, while others manage to get strong, wide shoulders effortlessly. 

However, this doesn’t mean there’s nothing you can do about it. A well-thought-out diet and training plan can add size to your frame and help you get that coveted V-shape. 

Make sure your workout hits all three deltoid muscles, namely the anterior, middle, and posterior delts. Use a combination of compound exercises, such as the overhead press, and isolation work, including lateral raises, front raises, and more.

Today we’ll show you how to use lateral raises to build massive shoulders. This single-joint movement targets the middle deltoids, adding width to your upper body. Don’t let its simplicity fool you — it takes just one wrong move to injure yourself. 

The beauty of this exercise is that you can perform it in various ways, whether you’re training at home or in the gym. 

Depending on what equipment you have available, you can use dumbbells, cables, resistance bands, or gym machines. Kettlebells are a great choice, too. 

First, let’s discuss the function and anatomy of the shoulder muscles, particularly the lateral deltoids. Later, we’ll show you how to do a lateral raise with perfect form, what mistakes to avoid, and how to get the most out of this exercise. 

Lateral Deltoid Anatomy and Function

The lateral deltoid, also known as the middle or side deltoid, originates in the scapula and inserts in the deltoid tuberosity of the humerus. This muscle allows you to move your upper arms up to the sides and upward to the front of your body, as well as toward and across the chest. 

Along with the front and rear delts, the side deltoid plays a key role in shoulder abduction. These muscles work together to move the upper arm and stabilize the humerus when carrying a load. 

A 2014 study conducted at the University of Wisconsin tried to identify the best exercises for activating the lateral deltoid. 

The 45-degree incline row followed by bent-arm lateral raises and cable diagonal raises were found to produce the greatest EMG activity. Barbell upright rows and seated rear lateral raises have proven effective, too. 

These findings indicate that lateral raises — and their variations — can help increase the size of the lateral deltoid and add mass to your shoulders. 

Now let’s take a closer look at this exercise and how to perform it safely.

Build Strong, Wide Shoulders with Lateral Raises

As discussed above, lateral raises target the middle delts. The anterior deltoid, middle and lower trapezius, supraspinatus, and serratus anterior act as synergists. 

Contrary to popular belief, this isn’t a pure aesthetics movement. 

When done right, it helps build strength and stability in your shoulders, which may help reduce injury risk. Since it’s not taxing on the central nervous system, it won’t affect your ability to recover from training. 

The lateral raise looks simple at first glance: you just lift the weights to your sides and up to shoulder level, hold the contraction for a second or two, and return to the starting position. Don’t expect it to be easy, though. 

When performed correctly, this movement is extremely hard and can feel like you’re lifting a ton of weight. The load is heaviest when you’re in a vulnerable position, which may put you at risk for injury. On top of that, most guys use bad form. 

According to Livestrong, if you’re experiencing shoulder pain while doing this exercise, it’s probably due to an impingement issue. If that’s the case, you may also have difficulty lifting reaching behind your back, or lifting overhead. 

Get the Most Out of Lateral Raises: Form Tips

To best way to avoid injuries when performing this movement is to keep the weight light and use good form. The middle deltoid responds best to high reps, so you can complete up to 20 repetitions per set. 

Sure, you may increase the load a little bit when you first start doing lateral raises but try not to go overboard. Consider adding in a few extra sets or reps rather than increasing the weight. 

As far as frequency goes, you can do this exercise up to four times a week on non-consecutive days. Start your workout with heavy lifts, such as the military press, and then switch to isolation work. 

Keep these rules in mind:

• Choose a manageable weight 
• Avoid bouncing up and down
• Don’t lift the weight above parallel
• Hold the dumbbells or kettlebells with a light grip
• Push away instead of lifting the weight to initiate the movement
• Lift and then lower the weight back down slowly
• Don’t lock your arms — maintain a slight bend (10-15 degrees) in your elbows at all times
• Refrain from lowering the weight too far 
• Lead with your elbows
• Rotate your wrists as you lift the weight to shoulder height
• Pause and hold the contraction for about two seconds at the top of the movement
• Keep your core braced to prevent your upper body from leaning backward as you lift the weights

Another aspect to consider is the range of motion (ROM). Some trainers say that you should never go above parallel when doing lateral raises — otherwise, you’ll end up working your upper traps. Others recommend going up to about 45 degrees above parallel. 

So, who is right and who is wrong?

Should You Stop at Shoulder Height?

Full ROM would involve bringing the dumbbells all the way up. Obviously, that’s not an option. By doing so, you might end up with an injury and fail to recruit the middle delts. 

However, the ROM of the middle delts extends beyond shoulder height. If you lift the weights slightly above parallel, you’ll get a better contraction. The drawback is that you’ll face a higher risk of injury, particularly rotator cuff impingement. 

If you have pre-existing rotator injuries, it’s best not to go past parallel. Those who don’t have any shoulder issues can slightly supinate their wrists when lifting above parallel to reduce injury risk. 

Also, beware that keeping your arms straight throughout the movement puts extra pressure on the elbow joints. That’s why you should always maintain a slight bend in your elbows and keep it that way as you move the weights up and down.

The International Fitness Professionals Association suggests keeping your elbows bent at 10 to 15 degrees and stopping the motion at shoulder height to prevent elbow stress and rotator cuff injuries. The organization also advises against rotating your hand at the top of the movement as many bodybuilders do.  

All in all, it’s important to take into account your experience and body mechanics. The above recommendations vary among trainers and sports organizations, so it’s hard to tell who’s right. If you’re a beginner, prioritize your safety in the gym and focus on lifting with good form. 

How to Do Dumbbell Lateral Raises 

Now that you know these training tips, it’s time to get started with lateral raises — or take the steps needed to improve your form.

Here’s how to perform this exercise with dumbbells:

1. Stand with a dumbbell in each hand, with your palms facing in. Keep your arms at your sides. 
2. Position your feet about hip-width apart and brace your core, 
3. Inhale and lift your arms to the sides until the dumbbells reach shoulder height. 
4. Maintain a slight bend at your elbows. The angle of your elbows shouldn’t change throughout the movement. 
5. Pause at the top for about two seconds. 
6. Lower the weights with a slow, controlled motion. The dumbells shouldn’t touch your body. 
7. Exhale as you return to the starting position. Repeat. 

Perform isometric holds to make this exercise more difficult. Pause for three to five seconds at the top of the movement before moving on to the next rep. 

Another option is to incorporate drop sets into your workout. 

Start with a weight that allows you to do at least 15 reps with perfect form, complete one set, and then do another set with lighter weights. Continue to decrease the weight by about 10% from one set to the next until you reach muscle failure.

Try One-Arm Dumbbell Lateral Raises 

This shoulder exercise can also be performed with one arm at a time, whether you’re using dumbbells, cables, or resistance bands. Follow the steps below:

1. Stand next to a squat rack or a door (if you’re working out at home)
2. Place one hand on the rack for support. Hold a dumbbell in the opposite hand. 
3. Lean forward a little, brace your core, and lift the dumbbell to shoulder height. 
4. Lower the weight and repeat. Do the same on the opposite side. 

You may also perform one-arm dumbbell lateral raises from a seated position. All you need is a sturdy chair or bench. 

If you have lower back pain, lean away from the rack. This will take some of the pressure off your spine and put the middle delts under tension for longer.  

Use Cables for a New Challenge

Like the dumbbell version, cable lateral raises can be performed with one arm at a time or both arms simultaneously.

Here’s how to do it properly:

1. Set up a cable pulley at waist-height or lower. Adjust it to the lowest setting to make this movement more challenging. 
2. Attach a single grip handle to the cable and select the weight you’re planning to use. 
3. Stand with your right side next to the cable pulley. 
4. Grab the handle with your left arm and bend your elbow slightly. 
5. Raise your left arm to the side until it’s parallel to the floor. 
6. Return to the starting position and repeat. 

To do this exercise with both arms simultaneously, position yourself in the middle of a dual cable machine. Set the pulley to the lowest setting. 

Grasp the right handle with your left arm and the left handle with your right arm. Raise both arms at the same time while bracing your core. Remember to pause at the top of the movement.

Resistance Bands Are Great for Lateral Raises 

If you have back or shoulder pain, you may not be able to use dumbbells or cable for lateral raises. That’s where resistance bands come in handy. They not only take the pressure off your back but also aid in recovery. 

Use flat resistance bands for this shoulder exercise. Depending on the strength of the band, you can do lateral raises with one arm or both arms at a time. Simply follow these steps:

1. Place your feet onto the middle of an elastic band. 
2. Hold the ends of the band in your hands. 
3. Brace your core muscles and raise your arms at your sides with a slow, controlled motion. 
4. Pause when your arms are parallel to the floor and then slowly lower your arms back to the starting position. 

If you have a low-resistance band, place one end under your right foot and take a big step with your left leg to the side. Grab the other hand in your left hand and raise it to shoulder height.

Train for a V-Shaped Torso

Building a V-shape torso takes more than just training your shoulders. You also need to focus on your back and chest muscles. Lateral raises are a small yet important part of your workout plan. 

Now that you know how to perfect this exercise with good form, incorporate into your shoulder workouts. Check out these upper body exercises for inspiration! 

Also, take the time to experiment with different lifting techniques. 

Supersets, drop sets, and pyramid sets are all a great choice for shoulder development. Add isometric holds to your workouts, especially for lateral raises, front raises, and other single-joint movements. 

Remember that nutrition and recovery are just as important as training. If you’re cutting, you might have a hard time adding size to your frame. Consider getting more protein and use a quality pre-workout to boost your energy and stamina. 

What other exercises would you recommend for the middle delts? Are there any tips you would like to share? We want to hear back from you, so drop a line below!