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  3. Lateral raise: Benefits and types

"Shoulders like boulders" is a term bandied about in fitness circles quite casually, although achieving that level of development in the shoulder muscles isn't easy by any stretch of imagination. Shoulders determine the gait and posture of a person besides helping in moving the arms about via the rotator cuff joint, where three bones come together.

Aesthetically, well-developed and rounded shoulders make a person appear taller and broader. It is necessary to target all the body parts each day, and shoulders require attention as well as they consist of many muscles like the traps and deltoids. Biceps, abs and chest may give your upper body an enhanced look, but it all is a waste if your structure doesn't appear broad from the shoulders.

Lateral exercises are designed to develop the shoulder muscles, or the lateral muscles, which also stands for the muscles on the sides of the body. While overhead or shoulder presses help developing the shoulder muscles directly, the lateral movements help build the muscles surrounding them, giving a more rounded appearance. It is an excellent core workout as well, as it engages the core muscles when you lift your arms straight either towards the front or your sides. 

The lateral raise has three basic movements - to the front, sides or bent-over. These movements help develop the lateral, front and back deltoids, upper trapezius and the rotator cuff in the shoulders, as well as the sides of the chest. For intensity, you can always add different movements such as alternate raises or single-arm lateral raises. In the front version of the exercise, you can also use the barbell to target both sides together.

  1. Types of lateral raise exercise
  2. Benefits of the lateral raise exercise
  3. How to do lateral raise exercises
  4. Alternative exercises of lateral raise
  5. Takeaways

Types of lateral raise exercise

As mentioned above, the lateral raise exercise is made up of three different movements which can be performed separately in a shoulder workout:

  • Lateral front raise
  • Lateral side raise
  • Bent-over lateral raise
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Benefits of the lateral raise exercise

Lateral raise looks like an easy movement and usually effective for the traps and side deltoids. This exercise not only adds definition to the shoulder muscles, but also reduces the risk of injuries. Apart from forging chiseled muscles in the shoulders, the lateral raise also strengthens the rotator cuff independently.

Front and side raises allow you to train the weakest point of your shoulder muscles. If your chest and back are well-developed but shoulders are underdeveloped, then you should opt for specific shoulder exercises like the lateral raise.

How to do lateral raise exercises

Lateral raise exercises mainly target the shoulder muscles, but if performed with the correct technique, it also helps build muscles in the upper chest and arms as well as the back. Before starting any workout, however, warm-up your body to prevent workout injuries. 

How to do the lateral front raise

There are two ways to perform this exercise - with dumbbells or with a barbell. You can also do alternate raises with the same technique.

Muscle worked

  • Front deltoids

Intensity

  • Intermediate (trainee)

Equipment required

  • A pair of dumbbells or a barbell

Sets and reps

  • 3 sets of 10-15 reps each

Technique

  • Hold the dumbbells in front of your thighs in each hand with an overhand grip (palms facing towards you).
  • Keep your torso straight and feet hip-width apart.
  • Without bending your elbows, lift the dumbbells to your shoulder level and hold for a second or two.
  • Lower the dumbbells back to the starting position. This is one rep.

Tip: Keep your arms straight throughout the movement. If you’re unable to lift the dumbbells simultaneously then lift them one by one. It's important to keep the back straight and core engaged throughout the movement, and not resort to pushing the torso out for additional leverage.

How to do the lateral side raise

Replicating the same movement as the lateral front raise, but towards the sides of your body, makes it an interesting yet tough variation.

Muscles worked

  • Lateral and anterior deltoids

Intensity

  • Intermediate (trainee)

Equipment required

  • A pair of dumbbells

Sets and reps

  • 3 sets of 10-15 reps each

Technique

  • Hold the dumbbells in each hand beside you with palms facing inwards.
  • Keep your torso straight and core engaged.
  • Lift the dumbbells together without bending your elbows and make a 'T' shape with your body.
  • Reach the shoulder level and hold for a few seconds.
  • Lower the dumbbells back to the starting position. This is one rep.

Tip: Keep your arms straight throughout the movement. Do not flare your elbows out while lifting up the weight.

How to do bent-over lateral raise

An intense variation of the lateral raise, you need to bend your torso to target the rear deltoids separately. Bent-over lateral raises help develop the muscles around the back of the shoulders to give the shoulders a more rounded appearance. This variation is also known as the reverse lateral raise.

Muscle worked

  • Rear deltoids

Intensity

  • High (trainee-professional)

Equipment required

  • A pair of dumbbells

Sets and reps

  • 3 sets of 10-15 reps each

Technique

  • Grab the dumbbells in each hand with an overhand grip.
  • Hold the dumbbells on your sides with palms facing each other.
  • Bend your upper body forward, almost parallel to the ground.
  • Keep your arms straight and stretched. Lift the weights to the shoulder level on either side without bending your elbows.
  • Hold for a few seconds and bring down the weights to the starting position. This is one rep.

Tip: Once you’re bent keep your back straight and make sure that the dumbbells are in front of your shins. Do not use any other muscle to either lift or lower the dumbbells while performing this exercise.

Alternative exercises of lateral raise

There are several exercises mean to specifically target the muscles in the shoulders that can either be performed in place of any of the lateral raises, or together with them in an intense shoulder workout:

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Takeaways

The lateral raise is a popular exercise among bodybuilders and fitness enthusiasts for their targeted benefits. To build chiseled muscles in and around the shoulders - the front, side and bent-over raises are a must to add to your shoulder workout routine. Wide shoulders help in the torso appear slimmer as well as adding to the overall posture of a person.

References

  1. Jakobsen MD et al. Evaluation of muscle activity during a standardized shoulder resistance training bout in novice individuals. Journal of Strength and Conditioning Research. 2012 Sep;26(9):2515-2522. PMID: 22067242.
  2. Andersen LL et al. Muscle Activation During Selected Strength Exercises in Women With Chronic Neck Muscle Pain. Physical Therapy. 2008 Jun; 88(6): 703–711.
  3. Cao L et al. Effects of Force Load, Muscle Fatigue, and Magnetic Stimulation on Surface Electromyography during Side Arm Lateral Raise Task: A Preliminary Study with Healthy Subjects. BioMed Research International. 2017 Apr; 2017(4): 8943850.
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