How to Do 45° Lateral Raises: Form and Benefits

Master the 45-degree lateral raise with our expert guide to build broader shoulders and improve deltoid isolation using dumbbells.

How to Perform

  1. Stand upright with your feet shoulder-width apart and a dumbbell in each hand.
  2. Lean forward slightly at the hips to a 45-degree angle while maintaining a flat back and a braced core.
  3. Hold the dumbbells in front of your thighs with a neutral grip and a slight bend in your elbows.
  4. Raise the weights out to your sides in a wide arc until your arms are parallel to the floor.
  5. Pause for a moment at the top of the movement to maximize muscle contraction.
  6. Lower the dumbbells back to the starting position under slow and deliberate control.
  7. Maintain the 45-degree torso lean throughout the entire set to keep tension on the side delts.

Common Mistakes

  • 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

Primary movers

  • Shoulders

Stabilizers

  • Trapezius
  • Supraspinatus
  • Forearms

Related Guides

Shoulders · Strength