What is Side Lateral Raise: Benefits, Proper Form, and Variations

What is the Side Lateral Raise?

The side lateral raise (also called the dumbbell lateral raise) is a shoulder isolation exercise that primarily targets the lateral head of the deltoid muscle. This movement involves lifting weights (usually dumbbells) out to the sides of your body until your arms are parallel to the floor.

Unlike pressing exercises such as the overhead press, the side lateral raise isolates the shoulders without involving too much help from other muscles, making it ideal for sculpting and shaping the delts.

Muscles Worked in the Side Lateral Raise

The side lateral raise is primarily a shoulder exercise, but several stabilizing muscles are also engaged.

• Primary Muscle Targeted:
  • Lateral deltoid (the side portion of your shoulder)
• Secondary Muscles Engaged:
  • Anterior deltoid (front shoulder)
  • Posterior deltoid (rear shoulder, to a lesser degree)
  • Trapezius (upper back)
  • Supraspinatus (part of the rotator cuff for shoulder stability)

By emphasizing the lateral deltoid, this exercise contributes significantly to the “V-shaped” look that so many fitness enthusiasts aim for.

Benefits of the Side Lateral Raise

Adding the side lateral raise into your workout routine provides several advantages:

1. Builds Wider Shoulders The lateral deltoids give the illusion of broader shoulders, enhancing upper body aesthetics.
2. Improves Shoulder Strength Strong delts improve performance in pushing, pulling, and lifting exercises.
3. Enhances Posture Strengthening the shoulders and upper back helps you maintain an upright posture.
4. Injury Prevention A well-rounded shoulder workout supports the rotator cuff and stabilizing muscles, reducing the risk of injuries.
5. Complements Compound Lifts Stronger shoulders improve performance in bench press, push-ups, and overhead presses.

How to Perform the Side Lateral Raise (Step-by-Step)

Performing the side lateral raise with correct form is crucial to avoid injury and maximize results.

Step 1: Starting Position

• Stand tall with feet shoulder-width apart.
• Hold a dumbbell in each hand with arms at your sides, palms facing inward.
• Keep a slight bend in your elbows.

Step 2: The Raise

• Slowly lift both arms out to your sides.
• Keep your elbows slightly bent (not locked).
• Raise your arms until they are parallel to the ground (shoulder height).

Step 3: The Lowering Phase

• Slowly lower the dumbbells back to the starting position.
• Maintain control throughout the movement, don’t let gravity take over.

Pro Tip: Lead with your elbows, not your hands. Imagine your elbows driving upward while your hands follow naturally.

Common Mistakes to Avoid

Many people perform the side lateral raise incorrectly, which reduces effectiveness and increases injury risk. Here are the mistakes to watch out for:

1. Using Too Much Weight Choosing overly heavy dumbbells leads to swinging and momentum, taking tension away from the shoulders.
2. Shrugging the Shoulders Avoid lifting your shoulders toward your ears. Keep them relaxed and focus on the deltoids.
3. Locking the Elbows A slight bend in the elbows is important to protect the joints and maintain proper form.
4. Partial Range of Motion Lifting too low or too high can shift emphasis away from the lateral delts. Aim for shoulder height.
5. Fast Reps Performing reps too quickly reduces time under tension. Slow and controlled is more effective.

Variations of the Side Lateral Raise

To prevent plateaus and add variety, you can try different side lateral raise variations:

1. Seated Lateral Raise Sitting eliminates leg drive and momentum, forcing the deltoids to work harder.
2. Cable Lateral Raise Provides constant tension throughout the movement, unlike dumbbells where tension drops at the bottom.
3. One-Arm Dumbbell Lateral Raise Allows you to focus on one shoulder at a time for better mind-muscle connection.
4. Incline Bench Lateral Raise Performed while leaning on an incline bench for a different angle of resistance.
5. Resistance Band Lateral Raise Great for beginners or those training at home without dumbbells.

Programming Side Lateral Raises in Your Workout

The side lateral raise should be part of a complete shoulder or upper-body routine. Here’s how you can include it:

• Reps and Sets:
  • 3–4 sets of 10–15 reps
  • Use lighter to moderate weight for proper control
• Best Placement in Workout:
  • After compound lifts (like overhead presses or bench press)
  • As an accessory movement to finish your shoulder workout

Side Lateral Raise vs. Overhead Press

Both exercises target the shoulders, but they serve different purposes:

• Overhead Press: A compound lift that engages multiple muscles (delts, triceps, chest). Best for overall strength.
• Side Lateral Raise: An isolation exercise that emphasizes the lateral delts. Best for shaping and definition.

For optimal results, combine both in your program.

Tips for Better Results

• Keep your core tight to avoid swaying.
• Lift with control, avoid jerky movements.
• Increase resistance gradually instead of jumping to heavier weights.
• Focus on time under tension (hold for 1–2 seconds at the top).
• Prioritize form over weight.

Tracking Progress with MyFitnessCoach

One of the most overlooked aspects of training is tracking your workouts. Without knowing your progress, it’s hard to identify what’s working and where you need adjustments. This is where the MyFitnessCoach app becomes invaluable.

With MyFitnessCoach, you can:

• Log every set and rep of your side lateral raises.
• Track shoulder progress with body measurement features.
• Use custom workout plans tailored to build stronger, broader shoulders.
• Watch instructive fitness videos to perfect your form and avoid common mistakes.

By consistently tracking your side lateral raises and overall training, you’ll notice faster results and improved motivation.

Conclusion

The side lateral raise may look like a simple exercise, but when performed with proper form and consistency, it can be the key to unlocking broader, stronger, and healthier shoulders. From building an athletic V-taper look to improving posture and preventing injuries, the benefits are undeniable.

If you want to take your training to the next level, don’t just rely on lifting weights, make sure you track and optimize every workout. The MyFitnessCoach app makes this easy with personalized plans, detailed workout logging, and expert guidance.

Start building stronger shoulders today, download MyFitnessCoach and take full control of your fitness journey.