Standing Bar Weighted Lateral Raise
Sculpt strong shoulders with the Standing Bar Weighted Lateral Raise. Build strength & definition with controlled, focused movements.
The Standing Bar Weighted Lateral Raise mainly works the shoulders, with help from the traps. You'll need: barbell or weight plates.
Required Equipment
Standing Bar Weighted Lateral Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Shoulder Abductor (supraspinatus)
Secondary
Upper Traps (trapezius, upper fibers); Mid Traps (trapezius, middle fibers)
Standing Bar Weighted Lateral Raise Variations and Alternatives
How to do the Standing Bar Weighted Lateral Raise
Weighted Bar Standing Lateral Raise
Starting Position:
Stand upright with your feet shoulder-width apart.
Hold the barbell with both hands in front of you, arms relaxed at your sides.
Your palms should face your thighs, with a firm grip on the bar.
Keep your core engaged and maintain a neutral spine.
Movement Instructions:
Take a deep breath and maintain a slight bend in your elbows.
Slowly raise the barbell to the side until your arms are parallel to the ground. Keep your elbows slightly bent throughout the movement.
Hold this position for a moment, ensuring that your shoulders are down and away from your ears.
Gradually lower the barbell back to the starting position, controlling the descent to avoid swinging.
Repeat for the desired number of repetitions, usually 8 to 12 for beginners.
Tips:
Start with lighter weights to master the form before increasing the load.
Ensure your movements are controlled; avoid using momentum.
Keep your neck relaxed and gaze forward throughout the exercise.
Rest for 30 to 60 seconds between sets.
Standing Bar Weighted Lateral Raise FAQs
What muscles does the Standing Bar Weighted Lateral Raise work?
The Standing Bar Weighted Lateral Raise mainly works the shoulders, with help from the traps. The main muscles are the lateral deltoid and supraspinatus.
What equipment do you need for the Standing Bar Weighted Lateral Raise?
Barbell or weight plates.
What workout day should the Standing Bar Weighted Lateral Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Bar Weighted Lateral Raise variations and alternatives?
Similar exercises include the Bodyweight Single-Arm Lateral Raise, Bottle-Weight Bent-Over Y-Raise, Bottle-Weight Lateral Raise and Cable Lateral Leaning Raise.
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