When it comes to building bigger shoulders, many people focus on exercises like overhead presses. These movements are great for packing on muscle in your upper body and can give you impressive results. However, for a well-rounded shoulder development, incorporating the Best Lateral Raise Variations into your routine is crucial. These variations target the medial deltoids, helping you achieve broader, more capped delts and enhancing overall shoulder width.
However, it’s important to remember that your shoulder muscles, called deltoids, are made up of three heads with different functions.
These heads work together to shape and strengthen your shoulders in various ways:
- The front part of your deltoids helps with lifting your arms in front of you.
- The back part of your deltoids helps with pulling your arms back.
- The middle part of your deltoids helps with lifting your arms to the side.
While exercises like overhead presses work all three parts of your deltoids, focusing on specific movements can help you target certain areas more effectively. For example, working on your middle deltoids, located on the side of your shoulders, can give you a wider and more defined look.
One of the best exercises to target the middle deltoids is the lateral raise. This exercise involves lifting weights out to the sides, which directly activates and strengthens the middle deltoids.
As someone who has been a personal trainer for many years, I understand the importance of targeting different parts of the shoulders for both aesthetics and function. That’s why I’ve compiled a list of my top ten lateral raise variations to help you achieve broad and capped deltoids.
Table of Contents:
10 Lateral Raise Variations for Capped Delts
- Dumbbell Lateral Raise
- Dumbbell Scaption Lateral Raise
- Overhead Lateral Raise
- Seated Dead-Stop Dumbbell Lateral Raise
- Machine Lateral Raise
- Landmine Lateral Raise
- Cable Lateral Raise
- Lean-Away Lateral Raises
- Resistance Band Lateral Raise
- Dumbbell/Band Lateral Raises (Jettison Technique)
FAQs
Overview
References
10 Lateral Raise Variations for Capped Delts
Looking to enhance your shoulder workouts for broader, more muscular shoulders? Look no further! Incorporate these top lateral raise variations into your routine, and you’ll be on your way to achieving that coveted cannonball look.
1. Dumbbell Lateral Raise
The dumbbell lateral raise is a classic for a reason – it’s effective. While it’s a well-known exercise, it remains one of the best for building broader, more muscular shoulders. Master this movement before progressing to the others mentioned here.
Steps:
- Hold a dumbbell in each hand, standing with arms by your sides, palms inward, feet hip-width apart, and knees slightly bent.
- Pull shoulders down and back, engaging your core.
- Keep elbows slightly bent but firm, raise arms out and up to shoulder height.
- Lower arms back down and repeat.
Tips:
- Try doing this exercise while seated or in a tall kneeling position to minimize leg engagement.
- Pause briefly at the top of each repetition for 1-2 seconds to fully activate your medial deltoids.
- Experiment by starting each repetition with the dumbbells in front of your hips for added variation and challenge.
![Lateral Raise Variations](https://colosseumstrength.com/wp-content/uploads/2023/07/wavebreakmedia-freepik.jpg)
2. Dumbbell Scaption Lateral Raise
Dumbbell scaption lateral raises provide a twist to the traditional lateral raise, which can sometimes lead to joint discomfort. By lifting your arms slightly forward, known as scaption, you can reduce strain and make the exercise more comfortable.
Steps:
- Begin by holding a dumbbell in each hand while standing, with your arms in front of your hips. Ensure your palms are facing your legs, and keep your knees slightly bent. Engage your core and pull your shoulders down and back.
- Lift your arms slightly forward and upwards until they reach shoulder level.
- Lower your arms back down to your sides and repeat the movement for the desired number of repetitions.
Tips:
- Experiment with scaption variations using different equipment such as cables or resistance bands to add variety to your workouts.
- Aim to lift the weights just above shoulder height to ensure optimal engagement of the deltoid muscles.
- Maintain a slight bend in your elbows throughout the exercise, keeping them rigid for better control and effectiveness.
3. Overhead Lateral Raise
In most lateral raise variations, you typically lift your arms to shoulder height. However, to engage all your medial deltoid muscle fibers effectively, try lifting your arms from your sides to overhead. This movement also benefits your upper traps.
Here’s how to do it:
- Stand with a dumbbell in each hand, palms facing inward, and feet hip-width apart with slightly bent knees.
- Keep your shoulders down and back, and engage your core muscles.
- Raise your arms out to the sides and upward until the weights meet above your head.
- Lower your arms back to your sides and repeat the motion.
This exercise variation offers a broader range of motion, targeting your deltoids comprehensively while also engaging your upper traps for a well-rounded shoulder workout.
Tips for this exercise:
- Lower the weights slowly and controlled to maximize the effectiveness of the movement.
- Let your hands rotate naturally as you raise your arms overhead.
- If this exercise causes discomfort in your joints, consider skipping it and opting for other lateral raise variations.
4. Seated Dead-Stop Dumbbell Lateral Raise
Many people rush through lateral raises, using momentum to lift the weights instead of their muscles. Seated dead-stop lateral raises eliminate this cheat by requiring you to start each rep from a dead stop, giving your deltoids a more focused workout.
Instructions:
- Sit on a bench with your knees bent and feet flat on the floor. Hold a dumbbell in each hand and rest your arms toward the ends of the bench.
- Engage your core and pull your shoulders down and back.
- Lift the dumbbells until they reach shoulder height.
- Lower the weights back to the bench and repeat the movement.
Tips:
- Use light weights to maintain proper form and prevent strain.
- Pause briefly at the top of each repetition to fully engage your medial deltoids.
- If you experience discomfort in your shoulder joints, try raising your arms slightly forward in the scaption plane for a more comfortable movement.
![Seated Dumbbell Overhead Press](https://colosseumstrength.com/wp-content/uploads/2024/03/Seated-Dumbbell-Overhead-Press.jpg)
5. Machine Lateral Raise
Machine lateral raises offer a controlled and efficient way to target your medial deltoids. Seated securely with guided movement, you can concentrate solely on working your shoulders without worrying about balance or form. Plus, they’re adaptable for intensity techniques like drop sets and forced reps, making them versatile additions to your shoulder workouts.
Steps:
- Sit on the machine, ensuring your forearms or elbows rest comfortably on the arm pads.
- Grip the handles firmly and maintain a straight posture with your shoulders pulled back and core engaged.
- Lift your arms outward and upward until they reach shoulder level.
- Lower the handles slowly, avoiding full extension to keep tension on your deltoids.
- Complete the desired number of repetitions with controlled movements.
Tips:
- Focus on pushing the weight primarily with your elbows rather than your hands to optimize muscle activation in your deltoids.
- Experiment with different machine orientations, facing both toward and away from the equipment, to determine which feels most comfortable and effective for you.
- Follow the manufacturer’s guidelines for using the lateral raise machine, as designs can vary significantly.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/freepik-1.jpg)
6. Landmine Lateral Raise
Landmines are like hidden gems in the gym, turning a regular barbell into a powerhouse of exercise possibilities! Imagine securing one end of the bar to the floor and unleashing a wave of unique workouts. Among them, landmine lateral raises stand out for their effectiveness and challenge.
Here’s how you do it:
- Load up your landmine with an appropriate weight.
- Stand perpendicular to the landmine, grasping the end of the bar with one hand.
- Keep your knees slightly bent and position your hand in front of your hips.
- Lift the weight forward and upward, allowing your hand to follow a natural arc.
- Lower your arm back down and repeat the movement.
- Remember to do an equal number of reps on each side to keep things balanced and effective.
Give landmine lateral raises a try to spice up your workout routine and target those shoulder muscles like never before!
Tips to make the most out of your landmine lateral raises:
- No landmine machine? No problem! You can still do this exercise by wedging the end of a regular barbell into a corner.
- Start with lighter weights, especially if you’re new to this exercise. The weight of the landmine bar itself can be enough resistance for many people.
- Focus on lowering the weight back down slowly after each lift. This controlled movement helps to fully engage your shoulder muscles for maximum benefit.
7. Cable Lateral Raise
Transitioning from freeweight lateral raises to cable lateral raises can enhance your shoulder training. Unlike freeweights, cables keep your muscles engaged throughout each repetition, making your workouts more effective.
Here’s how to perform cable lateral raises:
- Attach a D-shaped handle to a low cable machine.
- Grip the handle with your outermost hand so that the cable is in front of your legs.
- Stand beside the cable machine with your arm by your side. If needed, hold onto the machine for balance.
- Raise your arm out to the side and up to shoulder level.
- Lower your arm back down and repeat the motion.
- Remember to perform the same number of reps on both arms for balanced training.
Tips for cable lateral raises:
- Enhance your range of motion by beginning each repetition with your hand in front of the opposite hip.
- Adjust the cable to go behind your hips if that feels more comfortable.
- You have the option to perform this exercise using both arms simultaneously for added efficiency.
8. Lean-Away Lateral Raises
Lean-away lateral raises add extra tension to your medial deltoids when your arm reaches parallel to the floor. While not necessarily superior to regular lateral raises, they provide a refreshing variation that can invigorate your workouts and prevent monotony.
Steps for lean-away lateral raises:
- Hold a dumbbell in one hand and position yourself close to a sturdy pillar or power rack for balance.
- Extend your arm and lean away from the pillar, allowing the dumbbell to hang straight down from your shoulder.
- Raise your arm out to the side until it reaches shoulder height.
- Lower the dumbbell back down and repeat the movement.
- Turn around and perform the same number of reps with the opposite arm for balance.
Tips for lean-away lateral raises:
- Adjust the angle of your lean slightly to find the position that works best for your body and targets your medial deltoids effectively.
- Maintain a slow and controlled movement throughout the exercise to avoid using momentum.
- To add variety, try performing this exercise using a cable machine instead of dumbbells.
9. Resistance Band Lateral Raise
No dumbbells or cable machine? No worries! You can still get great shoulder workouts using a resistance band. These bands are affordable, easy to carry, and perfect for home workouts. They’re also gentle on the joints, making them ideal for anyone dealing with shoulder discomfort.
Here’s how to do lateral raises with a resistance band:
- Step on the middle of the band with one or both feet, and hold one end in each hand.
- Stand tall, engage your core, and pull your shoulders back and down.
- Keeping a slight bend in your elbows, lift your arms out to the sides until they reach shoulder height.
- Lower your arms back down slowly and repeat the movement.
Tips:
- Choose the Right Band: Use a resistance band with appropriate tension. It should challenge your muscles without causing strain or discomfort.
- Maintain Proper Form: Stand tall with your feet shoulder-width apart and knees slightly bent. Keep your core engaged throughout the exercise to stabilize your body.
- Controlled Movement: Avoid rapid or jerky movements. Lift your arms out to the sides in a slow and controlled manner, focusing on engaging your medial deltoids.
- Full Range of Motion: Aim for a full range of motion by lifting your arms until they are parallel to the floor. Lower them back down slowly without letting the band snap back.
- Mind-Muscle Connection: Focus on contracting your medial deltoids as you raise your arms. Visualize the muscles working to enhance the effectiveness of the exercise.
- Breathing: Inhale as you lower your arms and exhale as you raise them. Maintain steady breathing throughout to enhance oxygen flow to your muscles.
- Adjust Resistance: If the band feels too easy or too challenging, adjust the resistance by using a different band or changing your grip on the band.
- Consistency: Incorporate resistance band lateral raises into your shoulder workout routine consistently to see improvements in strength and muscle definition over time.
By following these tips, you can perform Resistance Band Lateral Raises safely and effectively to target your medial deltoids and enhance your shoulder development.
![Band Workout for Upper Body](https://colosseumstrength.com/wp-content/uploads/2024/03/low-angle-man-working-out-with-red-stretching-band.jpg)
Another Article for Resistance Band:
Boost Your Upper Body Muscles with This Easy Resistance Band Workout Routine
10. Dumbbell/Band Lateral Raises (Jettison Technique)
The Jettison Technique blends free weights with resistance bands, creating a challenging workout that pushes your muscles to the limit. This technique, akin to drop sets, is particularly effective for exercises like lateral raises, offering an intense muscle-building experience.
Steps:
- Stand on the center of a resistance band, grasping the handles while also holding a dumbbell in each hand.
- Maintain an upright posture with your arms at your sides, engage your core, and ensure your shoulders are relaxed.
- With a slight bend in your elbows, raise your arms outward and upward until they reach shoulder height.
- Lower your arms back down, repeating until you are close to reaching muscle failure (1-3 reps remaining).
- Afterward, release the resistance band (jettison), and continue performing reps using only the dumbbells.
- Keep going until you reach muscle failure again, maximizing the burn and muscle engagement.
Note: This technique is demanding, so ensure proper form and listen to your body’s signals to prevent overexertion.
Tips:
- Pause at the top of each rep for 1-2 seconds to fully engage your muscles and maximize the exercise’s effectiveness.
- Opt for a lighter resistance band initially, as this exercise can be more challenging than anticipated.
- Extend your set by setting down the dumbbells, grabbing the resistance band, and performing additional reps to push your muscles further. This technique adds intensity to your workout and promotes muscle growth.
![Lateral Raise to Build Shoulders](https://colosseumstrength.com/wp-content/uploads/2023/07/getty-images-unsplash.jpg)
FAQs
Here are some commonly asked questions about shoulder training:
1. How often should I train my shoulders?
It’s generally recommended to train each muscle group twice a week, such as on Monday and Thursday. However, since shoulders are also used during chest and back workouts, they may not require two separate sessions per week.
2. What rep range is best for lateral raises?
For lateral raises, it’s effective to use moderate to high reps with moderate weights. Even with lighter weights and higher reps, as long as you approach failure, you can build muscle and strength. A good range is typically 8 to 35 reps per set, avoiding low reps with heavy weights.
3. Can you recommend a program specifically for targeting the medial deltoids?
Certainly! This workout can be done twice a week to focus on developing your side deltoids while ensuring overall shoulder balance:
Exercise Sets Reps Recovery
- Dumbbell scaption raise 3-4 8-15 90 seconds
- Cable lateral raise 3-4 8-15 90 seconds
- Face pulls 2-3 8-15 90 seconds
- Seated dumbbell press 2-3 8-15 90 seconds
Read More About Lateral Raise Workouts:
- 12 Lateral Raise Variations for Wider Shoulders
- Seated Dumbbell Lateral Raise Exercise Guide
- Mastering the Lateral Raise: Build Boulder Shoulders Safely and Effectively
Overview
Lateral raises are a cornerstone exercise for developing broad and muscular shoulders, particularly targeting the medial or side deltoid muscles. These deltoids play a crucial role in defining your shoulder width and overall shoulder aesthetics. While the conventional dumbbell lateral raise is a tried-and-true bodybuilding staple, there’s a vast array of variations and alternatives that can add excitement and effectiveness to your shoulder workouts.
Exploring different lateral raise variations not only keeps your workouts fresh and engaging but also ensures comprehensive shoulder development. You can incorporate exercises like cable lateral raises, resistance band lateral raises, landmine lateral raises, and even unique techniques like the jettison technique, which combines free weights with resistance bands for an intense workout experience. These variations provide different angles of resistance and muscle engagement, promoting well-rounded deltoid growth.
As a personal trainer with an extensive history of working with clients, I’ve witnessed the benefits of incorporating diverse lateral raise exercises into training routines. These exercises have proven to be effective in sculpting the shoulders of my clients’ dreams, enhancing both strength and aesthetics. By experimenting with various lateral raise variations, you can tailor your workouts to your preferences and goals while ensuring continuous progress and preventing workout plateaus.
References;
- Campos YAC, Vianna JM, Guimarães MP, Oliveira JLD, Hernández-Mosqueira C, da Silva SF, Marchetti PH. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020 Oct 31;75:5-14. doi: 10.2478/hukin-2020-0033. PMID: 33312291; PMCID: PMC7706677.
- Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1080/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973.
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