What Do Lateral Raises Do?

Lateral raise exercise targets the deltoid muscles and some trapezius fibers as well.

Lateral raises (“lat raises”) or side lateral raises are effective shoulder-strengthening exercises that help tone your shoulder muscles and a part of the upper back muscles. The exercise involves lifting weights specifically targeting certain shoulder muscles. Learn more about the form and benefits of lat raises.

A dumbbell lateral raise is an exercise performed with dumbbells. Lateral raises can be done with many different equipment such as resistance bands, cables, weight plates, kettlebells, or in fact, anything that is heavy or provides resistance.

Lateral raises primarily work the deltoid muscle that stabilizes your shoulder and helps shoulder rotation. The deltoid muscle is a large triangular muscle that wraps around the shoulder. It has three parts, which include:

1. Anterior deltoid on the front
2. Posterior deltoid on the back of the shoulder
3. Lateral deltoid on top of the upper arm

The three heads merge before they attach to the upper arm bone (humerus). The anterior deltoid helps lift your arm in front of the body, the lateral deltoid helps in lifting the hand on the side, and the posterior deltoid aids in lifting the arm backward.

What do lateral raises work the most?

Lateral raises work the lateral deltoid muscle the most, and the anterior and posterior deltoids to a lesser extent. Lat raises also work the upper part of the trapezius, the set of large muscles that extend over the back of the neck and shoulders. The trapezius stabilizes the neck and trunk, enables the movement of the shoulder blades, and helps in the rotation of arms.

Lateral raises also have a minimal effect on supraspinatus, one of the rotator cuff muscles, and serratus anterior, a muscle that covers the side of the ribcage.

Lateral raises can help your shoulders look more defined and broader, making your waist appear smaller. It also helps strengthen your shoulders and stabilizes the shoulder joint, which is the least stable joint in the body. Lat raises are especially beneficial if you get frequent knots between the shoulder blades from working at a desk job.

Lateral raises strengthen the shoulders and help increase shoulder stability, mobility, and range of movement. You can also work on each shoulder independently to correct any muscle strength imbalance between the two shoulders. Strengthening the shoulders improves posture and prevents hunching and consequent shoulder and neck pain. This exercise also helps strengthen the core muscles, because you need to engage and stabilize your core to do this exercise.

Lateral raises are simple to perform. It requires little space and can be done at home. Dumbbells are most often used to perform the exercise, although you can use other equipment such as resistance bands, cables, weight plates, or kettlebells. You can start with light weights (2.2 lbs/1 kg) and gradually increase the weight as you get stronger and more comfortable. Make sure your dumbbells are not too heavy because this can cause injury or affect your posture during the exercise, reducing the benefits.

Lateral raises can be performed by beginners as well. You can do them sitting or standing, but standing is preferable because that recruits more muscles. The exercise mainly involves lifting weights out and away from your body, forming a "T" shape at your shoulders. The exercise should be incorporated into upper-body strength training exercises that include push-ups, pull-ups, and shoulder presses. As you progress with the dumbbell lateral raise, you can gradually increase the weight, or try variations with other equipment to make it more challenging.

Before you start, make sure you learn how to do lateral raises correctly so you don't injure yourself. Pick your optimum weight by trying lighter weights to begin with. If you have never lifted weights before, you might consult a fitness professional to help you learn the proper form and select the weight that's right for you to begin with. Your exercise regimen should include proper warm-ups and a rest period to prevent injury and allow the muscles to recover. Stop your exercise immediately if you have pain or discomfort. Do not challenge the same group of muscles within 48 hours. Consult with your physician before you start on your exercise regimen, particularly if you are new to exercise or if you have any pre-existing health conditions.

Steps to perform a lateral raise

1. Stand tall, holding a dumbbell in each hand. Pull your stomach in, arch your back, and pinch your shoulder blades together. This means you do not slouch but stand straight with the two shoulder blades in a straight line. Stand with your feet hip distance apart, roll your shoulders back, engage/tighten your core, and look straight ahead.
2. Hold the dumbbells by your sides with your palms facing your thighs and a slight bend in your elbows. Now, raise both of your arms simultaneously until your arms and your back form the shape of the letter “T” (be careful not to lock your elbows). Your palms should be facing down when your arms are at shoulder height.
3. Hold this pose for a few seconds (start with 5 seconds and work up to 10 seconds as you improve) to make sure your muscles are engaged. Lower the weights slowly back down to your sides in the same plane as you lifted them. Inhale as you lift the weights and exhale as you lower them. Repeat this in a set of 10 to 20 and 20 to 30 moves as you get better.

Tips for a perfect lateral raise

1. People usually do lateral raises until the arms reach shoulder height. However, here is a secret. You can continue upwards about 45 degrees above parallel. You can get a bit more contraction out of your middle deltoid (shoulder) muscle and engage a little of the trapezius this way.
2. Never put a big bend in your elbows (approaching 90 degrees) while doing the sets. You can add more weight this way and your upper arm will go through the same range of motion. However, this position is not as effective as the method where you just bend elbows a little (maybe 30 degrees) as you lift.
3. Never lock the elbow joint while doing this exercise. You must do an “almost T” and hold.

In addition to increasing the weight and reps, some variations you can try to challenge yourself further include:

• Try slowing down the tempo of the lift and the lowering phases and increase the pause time at the highest point of the lift.
• Try switching to other equipment such as cables, resistance bands, or weight plates.
• You could try using kettlebells which will challenge your wrists as well. Preventing the kettlebells from turning when you lift them will strengthen your wrist and grip. It will also increase the work of deltoids because the center of the weight goes further from the shoulder joint.
• Other lateral raise variations include:
  • Barbell lateral raise
  • Landmine lateral raise
  • One-arm side lateral raise
  • “Y” lateral raise
  • Three-way lateral raise
  • Wall press lateral raise
  • Dead-stop lateral raise
  • Band-side lateral raise

How to do lateral raises correctly

Lateral raises are generally safe to do for most people but can cause injury if done incorrectly.

The following are some tips on how to do lateral raises safely:

• Choose your weight carefully after trying lighter weights first. If you are unsure what is a safe weight, enlist the help of a trainer to select the optimum weight. Lifting too low a weight will not serve the purpose and excessive weight can strain your shoulder joints and muscles. If you do lateral raises with machines or cables, use a lighter weight than what you would use with dumbbells.
• Do not lock your elbows; keep them slightly bent. Do not flare out your elbows; lift them straight to the side. Your palm should face the thighs when you start and face down at the top of the raise.
• Keep the torso straight, bend your knees slightly, tuck your hips in, and do not arch your lower back. Balance your weight on both feet, gripping the floor for stability.
• While lifting, don't raise your shoulders higher than your ears, instead ensure that the arms come up level with the ears.
• Focus on controlling the downward movement, because the upward movement can create momentum while lowering the weight.

Why are lateral raises so hard?

Lateral raises are hard to master because they are isolation exercises that primarily target a single muscle. In compound exercises, you use several muscles to generate the power, so you don't tire as easily. Lateral raises target the lateral deltoid muscle, which many of the compound shoulder exercises miss.

Should I go heavy on lateral raises?

It is better to go light on a lateral raise because it is an isolation exercise which can put too much strain on one muscle. It can also put extra load on the elbow joint because the arms are held away from the body. You will be able to lift more weight by bending the elbows more, but you will lose the benefit of the exercise. It is better to keep the weight lighter, do more reps, and focus on proper form to get maximum benefit from the exercise.

Lateral raises should preferably be done along with other back and shoulder exercises. If you do them on a day separate from biceps and triceps exercises, use lighter weights to maintain focus on the shoulder and upper back. Muscle soreness is normal after exercise, but if you develop any unnatural shoulder pain during or after doing lateral raises, it may mean you are not doing it right. Allow time for healing, and learn the correct technique. Do not perform lateral raises if you have a shoulder injury, other shoulder issues, or osteoporosis.