How to Do Lateral raises

The deltoid muscle is comprised of three different heads: anterior, lateral and posterior. While the anterior head is hit during exercises like the shoulder press, the lateral, or medial head is what gives the shoulder that well-defined, “rounded” look that is essential in a proportional upper body. <br><br>So what exercise that targets the lateral head? Look no further than lateral raises.

Things You'll Need

• Dumbbells

Instructions

1. Grab a dumbbell in each hand and stand with your feet shoulder-width apart. Your knees and elbows should both have a slight bend.

2. With your back straight and arms at your sides, raise the dumbbells. Have your elbows leading the movement. Your arms should lift out and away from your body.

3. Stop upward movement when the dumbbells are at shoulder height. Your upper body should now resemble a “T.”

4. Lower the weight toward the starting position in a slow and controlled manner. To keep consistent stress on the deltoid throughout the exercise, explode up for the next repetition before reaching the starting position. This is considered one repetition.

5. Complete four sets of eight to twelve repetitions.

Tips & Warnings

• Further isolate your side deltoid by performing one-armed sets with your other hand holding the side of a squat rack or cable pulley.

• <br>Lateral raises can also be performed with a cable pulley. The same form applies for all variations.

• <br>Perform drop sets or superset with front raises if additional variation is desired.

• If you experience any pain or discomfort in your shoulder area, stop the movement immediately and review the proper technique. Failure to do so may cause serious shoulder damage.

• <br>Do not raise dumbbells past your shoulder area.