Lateral Delt Raise

Muscle Groups Involved

Delts - Lateral/Side - Primary
Upper Traps - Primary

Highlights

Your upper arms should be even or in front of your torso. Do not let your elbows travel behind your torso.
At the top of the rep your hands should be higher than your elbows, elbows higher than shoulders.
Lean slightly forwards at the hips if it is more comfortable.
Index knuckles should be slightly higher than pinky knuckles at the top of the repetition.

Description

The Lateral Delt Raise emphasizes the lateral deltoids, the most visually prominent part of your shoulder. It is fantastic for shoulder health and stability. Start in a standing position with a bra

The Lateral Delt Raise emphasizes the lateral deltoids, the most visually prominent part of your shoulder. It is fantastic for shoulder health and stability. Start in a standing position with a braced core. Lean forwards 5-10 degrees at the hips. Raise your arms up, palm side down, until you are above 90 degrees. Your hands should pause above the height of your shoulders briefly before lowering the weight under control. Be sure to keep your upper arms in line with or slightly in front of your body throughout the movement.

Common Mistakes

Do not bend your elbows too much so that your upper arm is behind your tors

Do not bend your elbows too much so that your upper arm is behind your torso. Doing this can place unnecessary strain on your biceps tendon causing pain and possibly injury. Be sure to go above the level of your shoulders to tie in the upper trapezius muscles that work synergistically with your shoulder.

Pro Tips

Do NOT elevate your pinkies at the top of the movement as this can cause or

Do NOT elevate your pinkies at the top of the movement as this can cause or exacerbate shoulder pain and impingement. Instead change the angle of your upper arm with respect to your torso to find the right path to emphasize the portion of your shoulder that you intend to target. Perform 25-30 reps with a lighter weight to feel the burn in the portion you are trying to emphasize.

Purpose

If there was only one muscle a man could build to give the impression of a

If there was only one muscle a man could build to give the impression of a well built physique it would probably be the lateral deltoids. This small muscle has one of the biggest visual impacts on your physique by widening your shoulders, exaggerating the sought after V-taper.

Form

At the top of the rep your hands should be above your elbows and your elbow

At the top of the rep your hands should be above your elbows and your elbows should be above your shoulders. Your elbows should be slightly bent the entire time with neutral wrists. You spine should be neutral throughout the entire movement. A 10 degree forward lean at the hips is acceptable and potentially valuable.