Do you want broader shoulders, a tighter upper body, and more definition in your arms? Then lateral raises should be part of your shoulder training routine. This seemingly simple exercise produces visible results, provided you perform it correctly. In this blog, you can read about what lateral raises are, what they train, how to do them correctly, what variations there are, and why you should definitely include them in your schedule at ProFit Gym.
What are lateral raises?
Lateral raises are an effective isolation exercise that specifically trains the side of your shoulders. You lift a pair of dumbbells (or cables) sideways, focusing entirely on the lateral shoulder head (side of the shoulder). Because you usually perform the exercise standing up, you not only train your shoulders, but also your balance and posture.
It may seem like a simple movement, but make no mistake: it’s the small details that make the difference here. With controlled execution, you will visibly build broader shoulders. That’s why you’ll find this exercise in almost every program, from beginner to advanced.
What do you train with lateral raises?
Lateral raises mainly train the lateral head of the deltoid, or the side of your shoulders. By training this area properly, your shoulders will look stronger, and you will achieve better balance in your upper body. The great thing is: you don’t need to use heavy weights. It is precisely with light dumbbells and controlled movements that you make the difference.
You also use other muscle groups:
- Upper back (trapezius): helps with stabilization during the movement.
- Core: provides balance, especially when training one arm at a time.
- Forearms: because you have to hold the dumbbells firmly.
It is a relatively light but extremely effective exercise for strong shoulders.
How do you perform lateral raises?
Proper execution is essential. Poor technique puts strain on your neck or lower back, which you want to avoid. Follow these steps:
- Stand up straight with a dumbbell in each hand, arms at your sides.
- Engage your core and keep your shoulders low and relaxed.
- Lift the dumbbells sideways, just below shoulder height. Elbows slightly bent.
- Pause briefly at the top and engage your shoulder heads.
- Lower the weights back to the starting position in a controlled manner.
Note:
- Move slowly and with control, avoiding swinging.
- Let your elbows end slightly above your wrists.
- Use a light weight that you can control well.
Different variations of lateral raises
To keep your training varied and effective, you can do several variations of the lateral raise:
1. Seated lateral raise
Sitting on a bench. This prevents cheating with momentum, which increases the focus on the shoulders.
2. Cable lateral raise
Using a cable machine keeps the tension constant throughout the entire movement.
3. One-arm lateral raise
Training with one arm at a time improves the mind-muscle connection and challenges your core even more.
4. Incline lateral raise
Lie on an incline bench with your chest against the backrest. Ideal for isolation and less assistance from your upper back.
5. Lean-away lateral raise
Hold onto a pole or rack with one hand and lean slightly to the side. This increases the range of motion for extra muscle activation.
By regularly changing the variation, you stimulate your shoulders in different ways each time. This allows you to continue making progress.
Come work out at ProFit Gym
Do you want stronger and broader shoulders? Then lateral raises are an essential part of your routine. At ProFit Gym, you can enjoy a complete shoulder workout, including dumbbells, cable stations, and incline benches.
Our trainers are ready to help you perform the exercises correctly. They ensure that you learn the proper technique and get maximum results from every repetition. Want to do more than just lateral raises? Combine them with compound lifts such as the deadlift or add them to a push/pull split.
Want to get broader, stronger, or just fitter? ProFit Gym is an all-in gym for results.
