How to Do Lateral Raises Correctly

Proper Form, Variations, and Common Technique Errors

Lateral raises are a classic shoulder exercise that focuses on building strength and shape in the outer portion of the shoulders. When performed with proper form, this movement helps create wider-looking shoulders while also supporting shoulder joint stability.

This exercise requires minimal equipment, making it suitable for home workouts and gym training alike. A pair of light dumbbells and controlled movement are all you need to get results.

What Muscles Do Lateral Raises Work?

Lateral raises primarily target the lateral head of the deltoid, which is responsible for lifting the arms away from the body. Secondary support comes from:

• Anterior deltoid
• Posterior deltoid
• Upper trapezius (as a stabilizer, not a driver)
• Rotator cuff muscles

Because the shoulder joint is highly mobile and relatively unstable, strengthening these muscles supports long-term joint health.

Why Include Lateral Raises in Your Workout?

Lateral raises are an isolation movement, meaning they focus on a specific muscle rather than several at once. This makes them useful after larger upper-body exercises such as presses or push-ups.

Regular inclusion can help:

• Improve shoulder definition
• Address strength imbalance between sides
• Support posture and joint control
• Reduce strain during daily upper-body movements

Step-by-Step Instructions for Lateral Raises

Follow these steps carefully to perform lateral raises with control and precision.

1. Stand upright with a dumbbell in each hand, arms resting at your sides.
2. Position your feet about hip-width apart.
3. Keep your palms facing inward and your shoulders relaxed.
4. Brace your core and keep your chest tall.
5. Slowly lift both arms out to the sides, raising the weights just a few inches and pausing briefly.
6. Continue lifting until your elbows reach shoulder height, forming a straight line across your upper body.
7. Hold the top position for one second while staying relaxed through the neck.
8. Lower the dumbbells slowly back to your sides, taking more time on the way down than the lift.

Breathing should remain steady throughout the movement.

Common Mistakes to Avoid

Even though lateral raises look simple, small errors can reduce effectiveness or cause discomfort.

Using Weights That Are Too Heavy

This is the most common mistake. Lateral raises are not meant for heavy lifting. Choosing excessive weight often leads to poor control and unwanted muscle involvement.

Start light and increase only when form stays consistent from the first repetition to the last.

Swinging the Weights

Swinging usually happens when the load is too heavy. Knees bend, the torso leans, and momentum replaces muscle control.

This reduces shoulder engagement and raises injury risk. Slow, steady movement keeps the focus where it belongs.

Shrugging the Shoulders

If your shoulders rise toward your ears during the lift, the upper back muscles are taking over.

Keep your shoulders down and relaxed throughout each repetition.

Dropping the Head Forward

Fatigue can cause the head to shift forward or downward. This places stress on the neck and alters posture.

Keep your head neutral and eyes forward to maintain alignment.

Modifications for Beginners

If straight-arm lateral raises feel too difficult, try bending your elbows to about 90 degrees. This shortens the lever and reduces strain while maintaining shoulder activation.

You can also:

• Use lighter dumbbells
• Perform the exercise one arm at a time
• Reduce range of motion temporarily

Variations for Added Difficulty

Once basic form feels solid, variations can add challenge.

Kettlebell Lateral Raise

Using kettlebells shifts the weight distribution, requiring greater shoulder control throughout the lift.

Partial Range Raises

Raising the arms slightly above or below shoulder height can challenge control, but only if shoulder comfort remains intact.

Safety Guidelines

To reduce injury risk:

• Stop the lift at shoulder height
• Keep movements slow and controlled
• Avoid locking the elbows
• Stop immediately if sharp pain occurs

Those with existing shoulder issues should consider consulting a qualified professional before adding this exercise.

How to Add Lateral Raises to Your Routine

Lateral raises work best after compound shoulder or upper-body exercises. They pair well with:

• Shoulder press variations
• Push-ups
• Upper-body strength circuits

Two to three sets of controlled repetitions is sufficient for most beginners.

FAQs

Are lateral raises good for beginners?

Yes. When performed with light weights and proper form, lateral raises are suitable for beginners.

How many repetitions should I do?

Most beginners benefit from 10 to 15 controlled repetitions per set.

Can I do lateral raises every day?

It’s better to allow at least one rest day between shoulder-focused sessions.

Should I feel this exercise in my neck?

No. Neck tension usually indicates excessive weight or poor posture.

Are lateral raises better seated or standing?

Both are effective. Standing adds core involvement, while seated reduces momentu