Standing Lateral Raise
Sculpt strong, defined shoulders! The Standing Lateral Raise targets your deltoids for a powerful, balanced physique.
The Standing Lateral Raise mainly works the shoulders and traps, with help from the back. You'll need: dumbbells.
Required Equipment
Standing Lateral Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Boxer Muscle (serratus anterior)
Standing Lateral Raise Variations and Alternatives
How to do the Standing Lateral Raise
Standing Lateral Raise Instructions
Positioning:
Stand Up Straight: Begin by standing upright with your feet shoulder-width apart. Keep your core engaged to maintain balance.
Hold Dumbbells: Grasp a dumbbell in each hand, allowing your arms to hang down by your sides with palms facing your body.
Posture: Ensure your back is straight, shoulders are relaxed, and chest is lifted.
Movement:
Raise Your Arms: Slowly lift both arms out to the sides until they reach shoulder height. Your elbows should be slightly bent, and your palms should face down.
Control the Motion: Avoid swinging the weights; the movement should be smooth and controlled.
Hold Briefly: At the top of the movement, pause for a moment to feel the contraction in your shoulder muscles.
Lower the Weights: Gradually lower your arms back to the starting position by your sides.
Tips for Beginners:
Start Light: Use lighter weights to ensure you can maintain proper form throughout the exercise.
Breathing: Inhale as you lift the weights and exhale as you lower them.
Avoid Overextending: Do not raise your arms beyond shoulder level to prevent strain.
Focus on Form: Prioritize proper technique over heavier weights to avoid injury.
Repetitions:
Aim for 10-15 repetitions for 2-3 sets, resting 30-60 seconds between sets.
Standing Lateral Raise FAQs
What muscles does the Standing Lateral Raise work?
The Standing Lateral Raise mainly works the shoulders and traps, with help from the back. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Standing Lateral Raise?
Dumbbells.
What workout day should the Standing Lateral Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Lateral Raise variations and alternatives?
Similar exercises include the Backhand Raise, Bodyweight Single-Arm Lateral Raise, Bodyweight Standing Outer Push and Bottle-Weight Lateral Raise.
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