What muscles does Lateral Raise work?

Primary: Lateral Deltoid. Secondary: Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper). Stabilizers: Levator Scapulae, Rectus Abdominis, Supraspinatus, Transverse Abdominis, Trapezius (Upper), Wrist Extensors.

What equipment do I need for Lateral Raise?

Lateral Raise requires dumbbell equipment.

How do I perform Lateral Raise?

Preparation: Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly. Execution: Raise upper arms to sides until slightly bent elbows are shoulder height while maintaining elbows' height above or equal to wrists. Lower and repeat. Comments: Keep elbows pointed high while maintaining slight bend through elbows (10° to 30° angle) throughout movement. At top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward. Dumbbells are raised byshoulder abduction, notexternal rotation. If elbows drop lower than wrists, front deltoids become primary mover instead of lateral deltoids. To keep resistance targeted to side delt, torso is bent over slightly. Seeother viewandLateral Raise Errors.

Lateral Raise

The Lateral Raise primarily works the Lateral Deltoid, with secondary activation of the Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper) and stabilizer support from the Levator Scapulae, Rectus Abdominis, Supraspinatus, Transverse Abdominis, Trapezius (Upper), Wrist Extensors. It is a dumbbell isolation exercise at beginner difficulty.

Lateral dumbbell raise with arms straight raising to shoulder height.

Equipment	Dumbbell
Difficulty	Beginner
Type	Isolation
Movement	Vertical Push
Force	Push
Laterality	Bilateral
Primary	Lateral Deltoid
Secondary	Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper)

Muscles Worked

Front

Back

Primary Secondary Stabilizer

Instructions

Preparation: Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly. Execution: Raise upper arms to sides until slightly bent elbows are shoulder height while maintaining elbows' height above or equal to wrists. Lower and repeat. Comments: Keep elbows pointed high while maintaining slight bend through elbows (10° to 30° angle) throughout movement. At top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward. Dumbbells are raised byshoulder abduction, notexternal rotation. If elbows drop lower than wrists, front deltoids become primary mover instead of lateral deltoids. To keep resistance targeted to side delt, torso is bent over slightly. Seeother viewandLateral Raise Errors.

Lateral Raise

Muscles Worked

Primary Muscles

Secondary Muscles

Stabilizer Muscles

Instructions

Alternative Exercises

Cable Isolateral Lateral Raise

Cable Isolateral Y Raise

Cable Lateral Raise

Cable One Arm Lateral Raise

Cable One Arm Upright Row

Cable Upright Row (with rope attachment)

Dumbbell Incline Lateral Raise

Dumbbell Lying Lateral Raise

Dumbbell One Arm Upright Row

Dumbbell Upright Row