Shoulders
Lateral Raises
Build broader shoulders and improve upper body symmetry with this essential isolation movement for the lateral deltoids.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand at your sides with a neutral grip.
Engage your core and maintain a very slight bend in your elbows throughout the entire movement.
Raise the weights out to your sides in a wide arc until your arms are parallel with the floor.
Pause briefly at the top of the movement, ensuring your palms are facing the ground.
Lower the dumbbells back to the starting position under slow and deliberate control.
Avoid letting the weights touch your thighs at the bottom to maintain constant tension on the muscle.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the torso to lift the weight.
- Bending the elbows excessively, which reduces the lever arm and muscle engagement.
- Raising the weights significantly above shoulder height.
- Shrugging the shoulders toward the ears during the lifting phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.