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Lateral Raise

Draftstrength50%beginner⬤ limited evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing tall, feet hip-width, a dumbbell in each hand resting at the sides with a soft bend in the elbows, palms facing the thighs
End
arms raised out to the sides in the frontal plane to about shoulder height with elbows leading, shoulders down (not shrugged), torso still
Range of Motion
0–~90° shoulder abduction in the frontal plane, controlled up and down

How to Perform

Stand tall holding a dumbbell in each hand at your sides with a soft bend in the elbows. Raise both arms out to the sides in the frontal plane until they reach approximately shoulder height (about 90 degrees of abduction), then lower with control back to your sides. Keep the torso still — no swinging or shrugging — and let the shoulder, not momentum, do the work.

Watch on YouTube↗

Opens a YouTube search for “Lateral Raise”

Equipment:dumbbellsresistance band (alternative)cable column (alternative)
Starting position: standing

Coaching Cues

  1. 1

    Lead with your elbows, as if pushing the walls away on either side of you.

    (external)
  2. 2

    Keep a soft bend in the elbows and raise only to shoulder height.

    (internal)
  3. 3

    Imagine balancing a tray of water on each forearm — no tilting or swinging.

    (external)
  4. 4

    Keep your shoulders away from your ears; don't shrug as the weight rises.

    (internal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

Common practice for strengthening/hypertrophy: 2-4 sets of 8-15 repetitions, 2-3 sessions per week, with load selected so the last 2-3 reps are challenging while form (no trunk swing or shrug) is maintained. This follows general resistance-training guidelines rather than lateral-raise-specific trials.

EMG Activation Data

Surface EMG comparisons of common shoulder exercises consistently show the lateral (middle) deltoid is highly active during dumbbell lateral raises — typically among the highest of common free-weight shoulder exercises for that head, generally exceeding its activation during overhead pressing. The supraspinatus is also substantially active, working with the deltoid throughout abduction rather than only in the first degrees. Anterior and posterior deltoid activity is moderate and shifts with the plane of the raise: moving into scaption biases the anterior deltoid, while staying behind the frontal plane biases the posterior fibers. Upper trapezius activity rises with the arm, particularly above roughly 60-80 degrees, and increases further if the lifter shrugs or uses momentum. Mechanically the exercise loads the deltoid most near shoulder height where the load's moment arm is longest, which is why cable variants (constant tension at the bottom) feel harder early in the range. No specific citations are attached; this summary reflects the general pattern of published EMG comparisons of deltoid exercises.

Muscles Involved (15)

Primary Movers

Middle Deltoid— Prime mover for glenohumeral abduction in the frontal plane; the lateral raise is one of the most direct loading strategies for this muscle.

Secondary Movers

Posterior Deltoid— Assists abduction and helps control the plane of the raise, resisting forward drift of the arm.
Anterior Deltoid— Contributes to abduction, more so if the arms drift forward of the frontal plane (scaption).

Stabilizers

Middle Trapezius— Stabilizes the scapula on the thorax during the raise.
Infraspinatus— Rotator cuff — depresses and centers the humeral head to counter superior deltoid shear.
Subscapularis— Rotator cuff — anterior stabilizer of the humeral head during elevation.
Teres Minor— Rotator cuff — assists humeral head depression and centering.
Erector Spinae Group— Maintains upright trunk posture against the laterally held load in standing.

Lengthened / Stretched

Latissimus Dorsi— Shoulder adductor lengthening as the arm abducts.
Pectoralis Major— Adduction component (particularly sternal fibers) is lengthened/antagonistic during abduction to shoulder height.
Teres Major— Adductor/internal rotator placed on stretch as the arm elevates.

Synergists & Assistors

Upper TrapeziusSynergist— Part of the scapular upward-rotation force couple; contributes scapular elevation/upward rotation as the arm rises.
Serratus AnteriorSynergist— Upwardly rotates and protracts the scapula, maintaining scapulohumeral rhythm.
Lower TrapeziusSynergist— Active member of the upward-rotation force couple with serratus and upper trap; also counters excessive elevation. Upgraded from stabilizer to synergist to match its mover role in the couple.
SupraspinatusSynergist— Works with the deltoid throughout abduction and is especially important for initiating the movement and compressing the humeral head into the glenoid.

Easier Variations ↓

1

Seated Lateral Raise (light load or no weight)

Perform seated with back supported to eliminate trunk momentum, using very light dumbbells or just arm weight, which is useful early in rehab or for motor-control focus.

2

Partial-Range Band Lateral Raise

Stand on a light resistance band and raise only to 45-60 degrees, staying in a pain-free arc; the band's ascending resistance is lightest at the bottom where leverage is hardest.

Harder Variations ↑

1

Cable or Leaning Single-Arm Lateral Raise

A cable from below (or leaning away from a rail while holding a dumbbell) keeps tension on the middle deltoid through the bottom of the range, increasing the challenge across the full arc.

2

Tempo/Eccentric-Emphasis Lateral Raise

Raise in 1-2 seconds and lower over 3-5 seconds with heavier load, increasing time under tension and eccentric demand.

Target Movements (3)

Shoulder AbductionGlenohumeral Joint
Scapular Upward RotationScapulothoracic Articulation
Scapular ElevationScapulothoracic Articulation

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Reaching OverheadSustained Overhead Work

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Overhead Pressingperformance

Research Notes

claude-researched 2026-07; muscle/movement links validated against the roster. Adversarial clinical verification pending — do not promote past needs_review without human review.