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Lateral Raise - Instructions, Variations & Alternatives

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Muscles involved

  • Deltoids
  • Trapezes
  • Forearms

Also known as

  • Side Raise
  • Shoulder Side Lift
  • Lateral Fly
  • Shoulder Abduction

How to perform

Lateral Raise - Starting Position

Lateral Raise - Starting Position

Lateral Raise - Muscle Under Tension

Lateral Raise - Muscle Under Tension

  1. Set up & Starting position (standing, seated)
    Hold a dumbbell in each hand by your sides, palms facing inwards. Pull your shoulders down and back , engage your core , keep your head facing forward and neck and spine neutral.

  2. Concentric phase
    Lift weight out to the sides, going no higher than shoulder height, your body is forming a T shape.

  3. Isometric hold (optional) - Hold for a second at the top of the movement.

  4. Eccentric phase
    Lower the weights slowly, without resting. Keep your arms away from your body to maintain the stress on your deltoids and repeat.

Exercise Alternatives