Strength
45° lateral raises
A focused variation designed to isolate the lateral deltoid through an optimized range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and a dumbbell in each hand.
Lean forward slightly at the hips to a 45-degree angle while maintaining a flat back and a braced core.
Hold the dumbbells in front of your thighs with a neutral grip and a slight bend in your elbows.
Raise the weights out to your sides in a wide arc until your arms are parallel to the floor.
Pause for a moment at the top of the movement to maximize muscle contraction.
Lower the dumbbells back to the starting position under slow and deliberate control.
Maintain the 45-degree torso lean throughout the entire set to keep tension on the side delts.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum by swinging the torso upward
- Bending the elbows too much which shortens the lever and reduces tension
- Raising the weights significantly above shoulder height
- Shrugging the shoulders toward the ears during the lift
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.