Lateral Raise

Key for shoulder width; tolerates high volume and frequency.

• Isolation
• Dumbbell
• Beginner

How to do it

• Lead the movement with your elbow, not your hand
• Raise to shoulder height, without shrugging your traps
• A slight forward lean with your little finger high
• Control the way down; minimal momentum

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lift for 1 s leading with your elbow, lower for 2–3 s resisting

Common mistakes

• Using momentum by swinging your torso
• Raising above shoulder height (the traps take over)
• Over-rotating your wrists as if 'pouring a jug'

Muscles worked

Primary

• Side delt

Alternatives

• Cable Lateral Raise
• Standing Overhead Press