Having wide, defined shoulders is a sign of a strong physique and can enhance your overall appearance, whether you’re in casual wear or formal attire. Beyond aesthetics, well-developed shoulders contribute to better posture, athletic performance, and reduced risk of injuries. One effective way to target and develop the lateral deltoid, a key muscle group for shoulder width, is through Lateral Raise Variations. These exercises engage the lateral deltoid across its full range of motion, helping you achieve broader and more defined shoulders.
To achieve shoulder width, targeting the lateral head of the deltoid is crucial. The most efficient exercise for this is the lateral raise, which engages the muscle across its entire range of motion. However, there are various ways to perform this exercise, each with its effectiveness.
In this article, we delve into twelve different variations of the lateral raise. We’ll guide you on how to execute them correctly for maximum benefits and explain how to incorporate lateral raises into your shoulder workout routine.
Table of Contents:
- Shoulder Anatomy
- Optimized Lateral Raise Form
- 12 Best Lateral Raise Exercises
- One-Arm Cable Lateral Raise
- Landmine Lateral Raise
- Dumbbell Side Lateral Raise
- Machine Side Lateral Raise
- Dumbbell Lateral Raise Hold
- Wall Press Lateral Raise
- Kneeling Lateral Raise
- Y Raise
- Band Lateral Raise
- Lying Side Lateral Raise
- 1.5 Rep Lateral Raise
- Plate Lateral Raise
- Shoulder Dumbbell Workout
- The Workout
- Overview
- References
Shoulder Anatomy
Let’s delve deeper into the anatomy and function of the lateral deltoid to better understand how to target and develop this muscle effectively.
The lateral deltoid, also known as the side deltoid, is one of the three heads of the shoulder muscle, along with the anterior (front) and posterior (back) deltoids. Its origin lies on the outer edge of the acromion process, which is where the shoulder blade, clavicle, and upper arm (humerus) connect. From there, the muscle fibers run down the middle of the shoulder and insert into the deltoid tuberosity at the top of the upper arm.
The primary function of the lateral deltoid is to perform lateral abduction of the humerus, which essentially means lifting the arms sideways away from the body. This action involves the contraction or shortening of the muscle, bringing its insertion point closer to its origin.
To effectively target and develop the lateral deltoid, exercises should replicate this natural movement pattern. This typically involves lifting the arms from a position where they are close to the sides of the torso to a position where they are perpendicular to the torso. This full range of motion ensures that the lateral deltoid is fully engaged throughout the exercise, leading to enhanced muscle growth, strength, and definition in the middle part of the shoulders.
Optimized Lateral Raise Form
When performing the lateral raise, a fundamental exercise for shoulder development, precision in form is paramount. Let’s delve into the biomechanics to uncover key insights. Firstly, consider the range of motion. The goal is to engage the muscle fibers fully, transitioning from a lengthened to a contracted state. For the lateral deltoid, optimal contraction occurs when the arms ascend to nearly perpendicular. However, maintaining a static shoulder blade is crucial; any upward movement can shift focus away from the intended muscle group.
Avoid the common tendency to lift the arms higher than necessary, as this diminishes the lateral deltoid’s engagement and reduces the time under tension. The starting position is equally important; begin with your arms comfortably at your sides rather than in front, ensuring a precise and effective workout.
Remember these key points:
- Initiate with arms by your sides.
- Cease the raise just shy of perpendicular.
- Keep the shoulder blade stable throughout the movement.
12 Best Lateral Raise Exercises
The lateral raise stands out as a versatile exercise, adaptable to various training tools like cables, dumbbells, or resistance bands. Furthermore, subtle adjustments in angles can target the lateral deltoid from diverse perspectives. Below, explore twelve distinct methods of executing this exercise to enhance the breadth of your physique.
1. One-Arm Cable Lateral Raise
The one-arm cable lateral raise ranks as my top choice among lateral raise exercises. Why? It’s all about that smooth resistance curve thanks to the cable setup. Unlike dumbbells, where resistance varies drastically throughout the movement, cables provide consistent challenge across the entire range of motion.
To truly activate your lateral deltoid, adjust the pulley height to align with your wrist at the start position. This creates an early phase loading scenario, where the exercise is toughest when your muscles are strongest and eases up as you reach the weaker end of the motion.
Here’s a breakdown of how to perform it:
- Set the cable machine pulley to wrist height.
- Stand sideways to the machine, positioned about two feet away.
- Grab the handle with your outer hand, keeping your other hand on your hip and feet shoulder-width apart.
- Initiate the movement from your shoulder, raising your arm directly to the side but stopping just short of a fully perpendicular position.
- Maintain a straight arm and avoid shrugging your shoulder.
- Lower the weight under control and repeat for a full set.
2. Landmine Lateral Raise
The landmine lateral raise is an excellent choice for targeting your lateral delts while also enhancing core stability and grip strength.
Here’s how to perform it:
- Attach an Olympic barbell to a landmine attachment and load a light weight onto the bar.
- Stand sideways to the bar, keeping your feet shoulder-width apart, and grab the bar with your nearest hand.
- Start with your arm straightened and positioned in front of your torso.
- Initiate the movement from your shoulder joint, lifting the barbell up and outward until your arm reaches full extension.
- Lower the barbell back down and repeat the movement for your desired number of reps.
3. Dumbbell Side Lateral Raise
The dumbbell side lateral raise effectively engages the side deltoid muscles by moving them from a position alongside the body to a point almost perpendicular to the torso. Maintain a slight bend in your elbows throughout, focusing solely on the movement at the shoulder joint. Opt for a weight that allows controlled movements without swinging, and ensure a smooth descent to avoid relying on momentum.
Steps:
- Stand with feet shoulder-width apart, holding dumbbells at arm’s length by your sides.
- Keep elbows slightly bent, resting the dumbbells against your outer thighs to start.
- Initiate the movement from your shoulders, lifting the dumbbells outward to just shy of perpendicular to your torso.
- Lower the dumbbells back down under control to the starting position.

4. Machine Side Lateral Raise
If your gym offers a side lateral raise machine, it’s a fantastic tool to target your lateral deltoids effectively. This machine ensures strict form and keeps your range of motion in the ideal zone for maximum muscle stimulation and time under tension. Use a moderate weight to focus on engaging and feeling the lateral delts working.
Steps:
- Sit on the side lateral raise machine, facing the weight stack, and adjust the seat so your shoulder joint aligns with the machine’s pivot point.
- Place your elbows securely under the pads and maintain a neutral spine with your back against the back pad.
- Press up through your elbows to raise the pads to a perpendicular position.
- Lower the pads back down under control and repeat the movement for the desired reps.

5. Dumbbell Lateral Raise Hold
The lateral raise hold is a simple tweak to the traditional lateral raise, adding a powerful isometric contraction that targets your lateral deltoids and intensifies the burn.
Steps:
- Begin by standing with your feet shoulder-width apart, holding a pair of dumbbells at arm’s length.
- Keep your elbows slightly bent and the dumbbells touching your outer thighs in the starting position.
- Using your elbows as the pivot point, raise your arms out to just short of perpendicular to your torso.
- Hold this top position for a three-second count, focusing on squeezing your lateral deltoids.
- Lower the dumbbells back down under control to the starting position and repeat the movement.

6. Wall Press Lateral Raise
The wall press lateral raise is a precise variation designed to prevent momentum and ensure strict form by leveraging the support of a wall.
Steps:
- Stand sideways next to a wall, placing your inside hand against it for stability.
- Hold a dumbbell in your other hand, resting it alongside your thigh.
- Initiate the movement by pivoting from your shoulder to lift your arm up and out to the side until it’s nearly perpendicular to your torso.
- Lower the dumbbell slowly, controlling the descent against gravity.
- Pause at the end of each repetition to avoid any momentum buildup and ensure a controlled workout.
7. Kneeling Lateral Raise
The kneeling lateral raise is a more controlled rendition of the exercise compared to the standing version as it minimizes lower body involvement, ideal for those prone to swinging during lateral raises.
Steps:
- Begin by grabbing a set of dumbbells and kneeling on the floor, with the dumbbells positioned at your sides.
- With an upright posture and neutral spine, pivot from the shoulder to lift the dumbbells out to the sides, stopping just shy of perpendicular to your torso.
- Lower the dumbbells back down in a controlled manner to return to the starting position.
8. Y Raise
The Y Raise is an ultra-strict variant of the lateral raise, perfect for eliminating any momentum during the movement. Often utilized in shoulder rehabilitation routines, it’s particularly effective when performed with light weights.
Steps:
- Adjust the weight bench to a 45-degree angle and lie facedown on it, holding a pair of dumbbells in your hands.
- Allow your arms to hang over the edge of the bench, maintaining straight elbows.
- Raise your arms outwards and upwards, forming a ‘Y’ shape at the peak of the movement.
- Lower the dumbbells back down in a controlled manner and repeat.
9. Band Lateral Raise
The band lateral raise offers a practical alternative for those without access to typical gym equipment like cable machines or dumbbells. Opt for a resistance band that provides ample challenge but still allows for about 15 controlled repetitions.
Steps:
- Stand with your feet shoulder-width apart, anchoring a resistance band under your left midfoot.
- Grasp the band with your right hand, ensuring it’s taut and positioned at your outer thigh.
- Lift your right arm outward, stopping just shy of perpendicular to your torso. Maintain a straight arm without bending the elbow.
- Lower the arm back down with control to return to the starting position.

10. Lying Side Lateral Raise
The lying side lateral raise is a precise rendition of the lateral raise exercise. It incorporates early phase loading, making the initial part of the movement easier than the latter part. This contrast in resistance follows a different curve compared to the standing dumbbell lateral raise, where gravity’s impact is perpendicular to the arm at the end of the motion.
Steps:
- Begin by lying on your side on the floor, with your legs stacked and a light dumbbell in your upper hand. Extend your arm fully, placing the weight against your outer thigh.
- Use your other hand for support on the floor or to cradle your head comfortably.
- Initiate the movement from your shoulder, raising your arm until it’s nearly perpendicular to your torso. Ensure your shoulder remains relaxed, and refrain from bending the elbow.
- Lower the arm back down under control and repeat the exercise.
11. 1.5 Rep Lateral Raise
The 1.5 rep lateral raise method intensifies the time your muscles are under tension, leading to a more profound deltoid burn compared to standard reps. To maintain strict form, consider using slightly lighter weights. This technique can be applied to any variation of the lateral raise; the following guide illustrates it using dumbbells.
Steps:
- Stand with your feet shoulder-width apart, holding a pair of dumbbells at arm’s length.
- Start with the dumbbells touching your outer thighs, elbows slightly bent.
- Initiate the movement from your shoulder, raising the arms to just short of perpendicular to your torso.
- Lower the dumbbells under control halfway down.
- Return the arms to the top position.
- Finally, lower them back to the starting position.
12. Plate Lateral Raise
Here’s how you can perform the lateral raise using weight plates if you don’t have access to dumbbells or a cable machine. Ensure the weight is manageable to maintain control throughout the movement.
Steps:
- Stand with your feet shoulder-width apart, holding a pair of weight plates in front of your body at arm’s length with palms facing you. Keep a slight bend in your elbows.
- Without bending your arms, initiate the movement from your shoulder joints to lift the plates out and up toward shoulder level.
- As you raise the plates, gently twist your wrists outward.
- Raise your arms until they are just short of perpendicular to your torso.
- Lower the plates back down under control.
Shoulder Dumbbell Workout
Here’s a well-rounded shoulder workout consisting of four exercises targeting all three deltoid heads for size and strength:
1. Seated Shoulder Press:
- Sit on a bench with back support, holding a pair of dumbbells at shoulder level with palms facing forward.
- Press the dumbbells directly overhead, stopping just before fully extending your arms.
- Lower the dumbbells under control and repeat for the desired reps.
More Shoulder Exercises:
- 31 Best Shoulder Exercises According to a Fitness Expert
- Shoulder Press Machine: Exercise Guide, Benefits, Muscles Worked, and Variations
- 13 Tips for Preventing Shoulder Pain in The Gym
- 11 Cable Shoulder Exercises for Stronger Deltoids
- Top 12 Rear Deltoid Exercises for Balanced Shoulders
2. Lying Front Deltoid Press:
- Set the pulleys on a double cable pulley machine at hip height.
- Sit on a bench positioned about three feet in front of the machine.
- Grab the handles with an underhand grip and start with your hands by your hips.
- Scoop your arms up and forward to touch in front of your body, engaging your front delts.
- Lower the handles back down under control and repeat.
3. Rear Delt Flyes:
- Sit on the end of a bench, chest resting on your thighs, holding a pair of dumbbells in front of your legs.
- Keep a slight bend in your elbows and bring the dumbbells together behind your legs.
- Without bending your elbows further, lift your arms out and up to shoulder level, focusing on your rear delts.
- Lower the dumbbells back down with control and repeat the movement.
Incorporate these exercises into your routine with appropriate weight and reps to effectively target and strengthen all aspects of your shoulder muscles.
The Workout:
Here’s a detailed breakdown of the shoulder workout:
Seated Shoulder Press
- Sets: 4
- Reps: 12, 10, 8, 6 (pyramid style)
- Notes: Start with a moderate weight and increase with each set. Push yourself to the max on the final set of 6 reps.
Lying Front Deltoid Press
- Sets: 6
- Reps: 30, 20, 15, 10 (descending reps)
- Notes: Use a moderate weight and focus on controlled movements to target the front delts effectively.
Dumbbell Side Lateral Raises
- Sets: 6
- Reps: 30, 20, 15, 10 (descending reps)
- Notes: Choose a weight that allows you to maintain proper form throughout the sets. Avoid using momentum to lift the weights.
Rear Delt Flyes
- Sets: 6
- Reps: 30, 20, 15, 10 (descending reps)
- Notes: Focus on squeezing your rear delts during each repetition. Use a weight that challenges you without compromising form.
For a well-rounded shoulder workout, start with the seated press. Do four sets, starting with 12 reps and decreasing to 6 reps while adding weight. Save your maximum effort for the last set of 6 reps.
The next exercises target specific parts of your shoulder muscles. Use moderate weights and higher reps, ranging from 30 to 10. This approach engages both fast and slow twitch muscle fibers for complete muscle development. Avoid weights that allow fewer than 10 reps to maintain proper form and prevent momentum.
This shoulder dumbbell workout is best done twice a week with three days of rest in between sessions. This schedule gives your muscles enough time to recover.
Although it may seem like a lot of sets for shoulders, keep in mind that the deltoids have three distinct muscle origins. This means you’re effectively working three different muscle groups within the shoulders.
Overview
The lateral raise stands out as the go-to exercise for developing impressive lateral deltoids, primarily because it allows for a complete range of motion for the muscle. A common mistake I often observe is individuals using overly heavy weights. It’s crucial to choose a weight that still permits control during the downward phase against gravity; if the weight is too heavy, this control is compromised.
Among the various lateral raise variations, the one-arm cable lateral raise shines as a top choice, especially if you have access to a cable machine. I strongly recommend making this your primary movement. Then, explore the other eleven variations to discover which ones suit you best, and rotate them for added diversity. Aim for a rep range between 10 and 30, maintaining strict form throughout. This approach will lead to broader and more defined shoulders, aligning with your fitness goals.
References;
- Schoenfeld, B. J., Contreras, B., Vigotsky, A. D., Peterson, M. D., & Tiryaki-Sonmez, G. (2016). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine and Science in Sports and Exercise, 49(3), 456-465.
- Neto, W. K., Vieira, T. L., Silva, J. J., Dantas, E. H., & Behm, D. G. (2019). A comparison of resistance training-induced gains in muscle strength, body composition, and hypertrophy in well-trained men. Journal of Strength and Conditioning Research, 33(Suppl 1), S17-S31.
- Wakahara, T., Fukutani, A., Kawakami, Y., & Yanai, T. (2013). Nonuniform muscle hypertrophy: its relation to muscle activation in training session. Medicine and Science in Sports and Exercise, 45(11), 2158-2165.
- Król, H., Golas, A., Sobota, G., Wilk, M., & Nawrocka, M. (2019). Muscular strength and body composition changes in recreational bodybuilders during the pre-contest period. Journal of Human Kinetics, 66(1), 5-14.
- Gentil, P., Fisher, J., Steele, J., & Giessing, J. (2017). Influence of supervision ratio on muscle adaptations to resistance training in nontrained subjects. Journal of Strength and Conditioning Research, 31(5), 1443-1448.
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