Lateral raises: The perfect exercise for strong and defined shoulders | ATLETICA

Side lateral raises are one of the most effective exercises for building strong, defined shoulders and achieving an impressive V-shape. Whether you're a beginner or an advanced fitness enthusiast, this exercise should be part of every training plan. With targeted movements, the workout strengthens the deltoid muscle - especially the lateral parts - and thus ensures more stability and strength in your upper body.

In this blog, you'll learn everything you need to know about it: from the correct execution and the best variations to common mistakes and how to avoid them. We'll also show you how to optimally incorporate lateral raises into your training to reach your shoulder goals faster. Ready to take your upper body to the next level? Let's go!

Which muscles are trained during lateral raises?

Lateral raises are an isolation exercise that specifically targets the shoulder muscles. The main strain is on the lateral part of the deltoid muscle, which is responsible for the width and shape of your shoulders. In addition, other muscles are activated that stabilize and support the movement. Here is an overview:

1. Lateral deltoid muscle (Musculus deltoideus pars acromialis)
   The lateral part of the deltoid muscle is the main player in lateral raises. It lifts the arms out to the sides of the body , which contributes to broader shoulders and an aesthetic V-shape.
2. anterior and posterior deltoid muscles
   While the focus is on the lateral part, the front and back parts of the deltoid muscle also work to stabilize and support the movement.

• The anterior deltoid muscle helps control arm lifting.
• The posterior deltoid muscle provides stability and balance during movement.

3. Trapezius muscle (trapezius muscle)
   The upper part of the trapezius muscle is used mainly towards the end of the lifting movement, when the arms are in the final position. It helps to stabilize the shoulder blades and guide the arms.
4. rotator cuff
   The muscles of the rotator cuff (e.g. infraspinatus muscle, supraspinatus muscle) stabilize the shoulder joint and ensure that the movement is controlled.
5. forearm muscles
   Although the forearm muscles are not directly involved in the lifting movement, they play an important role in holding the weights.

By specifically activating the lateral deltoid muscle, lateral raises provide better shoulder definition, stability and strength. Broad shoulders are not only aesthetically pleasing, but also improve performance in other exercises such as bench presses or pull-ups. In addition, strong shoulder muscles support the stability of the entire upper body and prevent injuries.

In the next section, we'll look at how to do lateral raises correctly to get the most out of your workout!

How do I do lateral raises correctly and what do I need for them?

Lateral raises are an effective exercise that you can do with minimal equipment - all you need are dumbbells . The correct technique is crucial to target the lateral deltoid muscle and avoid injury.

Choose a weight that you can control easily. For beginners, light dumbbells (2-5 kg) are sufficient, while advanced users can increase the intensity with heavier weights. This is how to do lateral raises correctly:

1. Starting position:
   • Stand with your feet hip-width apart and your knees slightly bent.
   • Hold a dumbbell in each hand, arms hanging loosely at the sides
   • Your back is straight, your stomach is tense, and your shoulders remain down throughout the exercise.

2. The movement:

• At the same time, raise your arms out to the sides until they are at shoulder height.
• The elbows are slightly bent and remain stable during the movement.
• Keep your wrists straight and neutral – they should not bend.

3. final position:

• When your arms reach shoulder height, hold the position for one second to maximally activate the lateral deltoid muscle.

4. Return journey:

• Lower your arms slowly and in a controlled manner.
• Return to the starting position and start the next repetition.

Common mistakes and how to avoid them

• Weight too heavy: Dumbbells that are too heavy often lead to poor technique. → Start with lighter weights and concentrate on the correct execution.
• Raise your shoulders: The shoulders should remain relaxed during the exercise. → Focus on letting the power come from your arms and shoulders.
• Use momentum: The movement should be slow and controlled, without momentum. → Make sure that the muscles work and not the impulse.

With the right dumbbells and a clean technique, lateral raises become a highly effective exercise that defines and strengthens your shoulders. In the next chapter, you'll learn which common mistakes you should avoid to achieve even better results!

Side Lateral Raises – Dumbbell or Cable?

When it comes to side lateral raises , the question often arises: dumbbells or cable pull? Both options have their advantages, and which is the right choice for you depends on your training goal and preference. Here is a comparison to help you decide:

1. Dumbbells for Side Lateral Raises

The classic version with dumbbells is ideal for specifically training the lateral deltoid muscles. The exercise can be easily integrated into any workout and does not require complex equipment.

Advantages:

• Easy to use and flexible – you can do the exercise almost anywhere.
• Ideal for beginners who want to learn the basics
• Promotes stabilization muscles because you have to control the weight yourself.

Disadvantages:

• The load is not constant: the resistance decreases the closer the dumbbells are to the body and increases the further they are lifted.

2. Cable pull for side lateral raises

The cable pull offers consistent resistance throughout the entire range of motion and is perfect if you want to train your shoulders from new angles.

Advantages:

• Constant resistance ensures an even load.
• Variability through different starting positions and angles.
• Perfect for advanced athletes who want to specifically target their muscles.

Disadvantages:

• Requires access to a cable machine – less flexible than dumbbells.
• Technically more demanding, especially in unusual positions.

Which variant is right for you?

• Dumbbells: Perfect if you're looking for flexibility and simplicity or are just starting out with side lateral raises.
• Cable pull: Ideal if you want to add variation to your shoulder training or are aiming for advanced muscle stimulation.

Combine both options in your training plan! Use dumbbells for free movement and cable pull for more variety and targeted muscle training. This way you benefit from the advantages of both options and get your shoulders in optimal shape!

What are the most common mistakes when doing lateral raises?

When doing lateral raises, the correct technique is crucial to train the shoulders effectively and avoid injury. A common mistake is choosing weights that are too heavy. If you cannot move the dumbbells in a controlled manner and instead use momentum, you are not putting the muscles under optimal strain. Therefore, choose a moderate weight that allows for a clean execution.

Many people pull their shoulders up during the exercise, which activates the trapezius muscle more and relieves the pressure on the deltoid muscles. This reduces the effectiveness of the exercise. Make sure to keep your shoulders relaxed and let the power come from the lateral shoulder muscles.

Another common mistake is to raise your arms above shoulder height. This puts too much strain on your joints and doesn't provide any additional training effect. Only raise your arms until they are parallel to the floor to specifically train your shoulder muscles without overstraining them.

Posture also plays an important role. A straight back or a forward-leaning upper body can make the exercise more difficult and increase the risk of injury. Stand steadily, with your knees slightly bent and your core tight, to perform the exercise safely and effectively.

If you avoid these common mistakes and focus on proper technique, lateral raises will not only help you define your shoulders but also minimize the risk of injury.