20 Lateral Raise Exercises for Building Broad Shoulders
Add definition and width to your shoulders by incorporating lateral raises into your workout schedule. This powerhouse isolation exercise target the deltoids, which are the muscles that wrap around your upper arm and give you that really ripped, boulder shoulder physique. Not only are they incredibly effective, but they’re also very flexible with any number of variations to choose from. Work the muscles from multiple angles using all sorts of equipment to suit your needs and circumstances. Once you nail the perfect form, there’ll be no stopping you on our journey to shredded shoulders.
What is a Lateral Raise?
A lateral raise is an isolation exercise designed to strengthen your deltoids and trapezius muscles, giving you broad, muscular shoulders through hypertrophy. The movement involves lifting weights up and away from your body in an external rotation. It’s generally performed using dumbbells, weight plates, resistance bands, or cables. One of the great things about the lateral raise is that there are many variations that allow you to work all the fibers of your muscles in a variety of directions for the best results. As an isolation exercise, these are best incorporated into an upper body workout after your big compound moves like presses, push-ups, or pull-ups.
Benefits of Lateral Raises
One of the main benefits of the lateral raise is that it really works your lateral and anterior deltoids. You can achieve hypertrophy with lighter weights and therefore build mass without a significant strain on your upper body. The result is well-defined upper arms and shoulders with the much-sought-after rounded, cannonball look. Aesthetics aside, this exercise will also improve your shoulder mobility, stability, and range of motion. In turn, this can help improve your performance in other activities such as presses and lifts. Finally, because this can be performed as a unilateral exercise, it works each side of your body independently. This gives you the opportunity to identify and correct muscle imbalances between your left and right.
Lateral Raise Muscles Worked
The lateral raise predominately targets the deltoids, which wrap around the top of the upper arm. These muscles are responsible for shoulder stability and moving your arm in different directions. There are three heads – anterior (front), lateral (side), and posterior (rear), with the fibers of each running in different directions. To achieve muscle growth, you’ll need to work all three of these heads in various directions to hit all of those fibers. Luckily, changing how you hold your arms when performing a lateral raise can cover each of these heads.
Side Lateral Raise
In the side lateral raise, you lift your arms and weights out to the side of the body. As such, this primarily targets the lateral deltoid. Of course, it doesn’t work in isolation, so you’ll also feel it in your other deltoid heads, plus upper traps, supraspinatus, and serratus anterior.
1. Cable Cross Body Lateral Raise
Using a cable cross machine for lateral raises allows constant tension throughout the entire movement as you focus on controlling the descent (eccentric contraction). This is an excellent option when you have access to a fully equipped gym. The cables provide a little more control than free weights but are less inhibited than weight machines. If you prefer, you can also perform this one arm at a time, keeping your non-working hand by your side or gently resting on your hip.
2. Bent-Over Lateral Raise
A bent-over lateral raise is a brilliant choice if you’re looking to hit your rear deltoids. The change in upper body position means that rather than your lateral deltoids acting as the prime mover, it’s the posterior head of the muscle. This also activates your rhomboids, lower and mid traps, and hamstrings. Stand with your feet around shoulder-width apart, and knees slightly bent to perform this. Tilt forward at your hips with a neutral spine and head facing down. Then, squeeze your shoulder blades together and keep your core tight. Hold the weights in front of you with a slight bend in your elbow before bringing both arms up to nearly parallel to the floor and lowering them with control.
3. Seated Lateral Raise
You don’t always have to do your side lateral raises standing. Instead, you can take a seat on a workout bench and perform them from there. Hold a weight in each hand, arms down next to the seat and palms facing inward. Like the standing side lateral raise, lift your ups up and out, keeping a slight bend in the elbow. Stop just before parallel and lower again with control. One of the main benefits of sitting is that it minimizes the possibility of cheating the raise.
4. Front Lateral Raise
A well-rounded shoulder routine will work all heads of the deltoid. When it comes to emphasizing the anterior deltoid, front lateral raises are ideal. Adopt a similar stance to the regular side lateral raise, but instead of lifting your arms to the side, raise the weight in front. You can choose to hold your dumbbell either with your palm down or in a hammer-style hold. As you lift the weight, don’t go higher than your shoulder. At the top, pause for a moment and squeeze before slowly lowering it with control. You can do one arm at a time, alternating one after the other, or complete your set on one side before starting the other.
5. Lateral Raise Machine
Free weights and cables are great, but they don’t provide a lot of stability in the movement. Consequently, if you’re new or feeling unsure, you can start by using a lateral raise machine. Choose a bent arm grip using the handles, or you can keep your arms straight and lift from there. Of course, if you’re more advanced, you can still use a lateral raise machine for Dusty Hanshaw’s killer superset. With your chosen weight, do ten reps of a full-range raise lowering each time for a count of four. Follow this with 20 partial raises, pausing at the top for two counts. Finally, finish by holding a partial raise for two sets of 30 seconds (or until failure).
6. Cable Lateral Raise Wrist Height Variations
Another common variation is the cable lateral raise. With two choices for pulley height, this option is excellent if you have access to a gym. The first is a low pulley, which is set up from the lowest point on the frame and biases the mid-range of the movement. Meanwhile, setting the cables at wrist height (or just below) biases the lengthened position. You can choose either, mix them up throughout your programming, or do both for a superset. When performing a cable lateral raise, you’ll hold the handles with opposing hands so they cross in front of you. As you pull, focus on driving outward rather than upward. You might also need to hinge slightly at the hips to prevent the cables from touching you and to allow you to hit that middle deltoid head.
7. Dumbbell Lateral Raise
The dumbbell lateral raise is probably the most common occurrence of this exercise. Dumbbells are easy to hold, most gyms have them, and because you don’t need a heavy weight, they’re also an excellent option for home gyms. Just remember to keep your elbows and knees slightly bent, move on the scapular plane, and go slow and steady. Avoid swinging for momentum, and don’t go overboard with the weights – even light weights will feel heavy!
8. Egyptian Lateral Raise
Take your delts to another level by choosing an Egyptian lateral raise. You can do this variation in a gym or at home with cables or a dumbbell. All you need is something to hold onto, such as a door frame or cable machine upright so that you can lean away. You’ll need to position your feet close to the wall/machine and lean out until your support arm is fully extended and parallel to the floor. Then, same as a conventional lat raise, lift the weight out until just below parallel, keeping your elbow slightly bent. The benefits of this include a lengthened range of motion and increased time under tension. Plus, its unilateral execution helps correct muscle imbalances between your left and right.
9. Landmine Lateral Raise
While not all gyms have a landmine, if yours does, it offers a unique way to work on your deltoids with a landmine lateral raise. The trajectory of the arc creates a movement that’s a hybrid between a front and side lateral raise, giving you a rounded workout. However, be careful not to load this up too heavy, as it’s a lot harder than it looks! In addition to building broad shoulders, you’ll also strengthen your grip and get a core workout from stabilizing the bar.
10. Three Way Lateral Raise
The muscle fibers of each head of the deltoid run in different directions. As such, to work them all effectively, you need to vary the angle of movement. A three-way lateral raise is a great way to do that without switching things up too much. On your first lift, your hands move in front of your body and finish at your sides. The second lifts from your sides, finishing behind your back, and the last one starts from behind and ends in front.
11. Wall Press Lateral Raise
If you find yourself cheating your lateral raises, why not try a wall press variation? In this exercise, you’ll stand very close to the wall and press the back of the non-lifting hand against the wall. Doing so will create tension across both shoulders through a process known as irradiation. Then simply perform a unilateral lateral raise on your weighted side, maintaining the same mechanics and movement as a regular lat raise.
12. Kneeling Lateral Raise
Similar to a seated lateral raise, a kneeling variation can help limit your swinging motion. To do this, protect your knees by kneeling on a pad. Dig your toes into the ground to help brace your balance. Then, with a dumbbell in each hand, lift up until your arms are just below parallel to the ground. As always, keep your core and shoulder blades tight and your elbows slightly bent. This position will give you more immediate feedback if you’re using a hip swing to help lift the weights.
13. Lateral Raise Hold
Feel the burn with an extra isometric contraction of the deltoids by performing a lateral raise hold. This is the same as a regular side lateral raise, with one small difference. Once you reach the top of the move, you’ll only lower one arm back down for your reps while keeping the other one extended out for three to five seconds. Swap and do the other side, repeating as required/desired/until you cry. This variation will require much lower weights than you’d usually use, as it significantly increases the burn!
14. Dead Stop Lateral Raise
At the opposite side of the variations to the lateral raise hold is the dead stop lateral raise. In this variation, you’ll do your side lat raise, but at the bottom, come to a complete halt by either touching your hips or your bench. Doing so arrests any momentum you’ve built up that you can use to restart the next lift. Instead, you have to begin from scratch, engaging the deltoids all over again.15. Y Raise
You might more commonly associate a Y Raise with a back workout, as it really engages your upper and middle traps. However, it’s also an excellent muscle builder for your deltoids, especially when loaded with small weights. To perform this, you’ll need to set up an incline bench to around 30 degrees and lie face forward on it. At the bottom of the move, your back will be relaxed and your arms hanging loose. To commence the raise, squeeze your shoulder blades together before lifting your arms up at a 45-degree angle to create a Y shape in line with your torso. At the top, hold for a count of six before relaxing back down. Even with the lightest weights, you’ll definitely feel this exercise!
16. 1.5 Rep Lateral Raise
If you’re an absolute sucker for punishment, then a one and half rep lateral raise will be your new favorite shoulder-building exercise. It’s a great way to increase your time under tension, arrest momentum, and improve your body awareness and mechanics. It’s also good for improving mental toughness and an alternative to increasing load or set numbers. To apply this to a lateral raise, lift the weights up as per usual. Then, rather than coming all the way down, lower your arms only halfway before returning to the top. After this little half rep, lower your arms to the bottom – combined, this is one complete rep. Be gentle on yourself with these and use a lighter weight to begin – you’re going to feel that additional movement!
17. Leaning Away Lateral Raise
The leaning away lateral raise is essentially the same as the Egyptian lateral raise. The goal is to increase the range of motion by tilting the torso towards your lifting arm. This also increases the amount of time spent under tension and increases the difficulty of the raise the closer your get to the top of the move. Try to keep your movements slow and controlled.
18. Body Weight Lateral Raises
There is no need to despair if you don’t have access to any gym equipment but still want to train your delts. There is a bodyweight option! This hybrid plank/push-up/twist is perfect for home workouts, if you’re on vacation, or if traveling for work. Start in a plank position on your elbows (using a pad if you need it). Twist your left shoulder and side up and away from your right arm. You should feel a contraction through the right delts. Rotate back down, bringing your left shoulder slightly lower than the right to feel a stretch. Repeat as many times as you like, then do the same on the opposite side. You certainly won’t notice the lack of equipment as all your muscles fire up. Not only will you feel this in your shoulders, but you’ll also get an epic core workout in at the same time.19. W Raise
Having nailed the Y raise, a similar exercise is the W raise. You’ll set yourself up similarly, lying prone on an incline bench with light weight in each hand. Then, rather than straight arms, you’ll bend your elbows at 90 degrees. Leading with your elbows, bring your arms up to align with your torso. At the top, you should look like a W with your head as the middle peak. With control, lower the weights back down to the beginning position. You’ll feel this through the back, including the upper and middle traps, and in your posterior deltoids. Like the Y raise, choose a lighter weight as you’ll be at a mechanical disadvantage and working harder against gravity.20. Banded Lateral Raise
Another great option for at-home or on-the-road workouts is the banded lateral raise. You’ll target the lateral deltoids for increased width with minimal equipment – all you need is a looped resistance band. This also puts less pressure on your joints than dumbbell options, so it’s good if you have problem shoulders. Stand with your feet wider than shoulder-width apart, with the foot on your pulling side stepped back a little. With one end secured under the opposite foot, lead with your elbow to pull your arm up and out until nearly parallel to the floor before lowing with control. Because you’ll likely be using less resistance, aim for higher reps between 15 and 20, then repeat on the opposite side.