Lateral raises are a staple exercise for developing broader, well-defined shoulders by targeting the middle deltoid. However, many people perform them incorrectly, which can reduce effectiveness and increase the risk of injury. Avoiding common mistakes ensures you get the most out of lateral raises while protecting your shoulders. This article covers the most frequent errors and how to correct them for safer, more productive workouts.
Mistake 1: Using Too Much Weight
Many lifters try to lift heavy dumbbells during lateral raises, but this often leads to poor form and momentum-based movements.
- Why it’s a problem: Heavy weights cause swinging, jerking, or shrugging the shoulders, reducing the focus on the middle deltoid.
- How to fix: Use lighter weights that allow slow, controlled movements throughout the entire range of motion. Prioritize form over load.
Mistake 2: Lifting Arms Too High
Raising your arms above shoulder height is a common mistake that can lead to excessive trapezius activation and shoulder impingement.
- Why it’s a problem: Going too high shifts the load away from the delts and strains the neck and traps.
- How to fix: Stop lifting your arms once they are parallel to the floor or shoulder height. Maintain tension in the deltoids without shrugging.
Mistake 3: Locking or Overextending the Elbows
Straight, locked elbows increase joint stress and reduce the muscle’s activation during lateral raises.
- Why it’s a problem: It can cause discomfort and limit shoulder range of motion.
- How to fix: Keep a slight bend in your elbows throughout the movement to protect the joints and maintain constant tension on the deltoids.
Mistake 4: Using Momentum and Swinging
Swinging your body or using momentum to lift the weights compromises muscle activation and increases injury risk.
- Why it’s a problem: Momentum shifts effort away from the targeted muscle, making the exercise less effective.
- How to fix: Stand or sit still, engage your core, and lift the dumbbells with controlled, deliberate movements.
Mistake 5: Shrugging Shoulders During the Lift
Shrugging the shoulders during lateral raises engages the traps instead of the deltoids, diminishing the exercise’s focus.
- Why it’s a problem: It causes upper trap dominance and may lead to neck tightness or pain.
- How to fix: Keep your shoulders down and back, focusing on lifting only with your arms and shoulder muscles.
Mistake 6: Poor Wrist Position
Allowing the wrists to bend or break form during lateral raises can cause strain and reduce efficiency.
- Why it’s a problem: Bent wrists can lead to discomfort and reduce control.
- How to fix: Keep your wrists neutral and aligned with your forearms throughout the movement.
Mistake 7: Neglecting the Eccentric Phase
Many people drop the weights quickly after lifting, missing out on the benefits of the lowering phase.
- Why it’s a problem: Neglecting the eccentric phase reduces time under tension and muscle growth stimulus.
- How to fix: Lower the weights slowly and controlled, ideally taking 2-4 seconds to return to the start position.
Mistake 8: Ignoring Breathing Technique
Holding your breath or breathing inconsistently can affect your performance and stability.
- Why it’s a problem: Poor breathing reduces oxygen flow and may cause fatigue or dizziness.
- How to fix: Exhale as you lift the weights, and inhale as you lower them back down.
Conclusion
Lateral raises are highly effective when performed correctly, but common mistakes can limit your gains and increase injury risk. Avoiding heavy weights, controlling your motion, maintaining proper posture, and focusing on form will help you target the middle deltoid safely and efficiently. By correcting these errors, you can maximize your shoulder development and enjoy stronger, more sculpted shoulders.