Building broader, well-defined shoulders is a common goal for many fitness enthusiasts. The lateral raise is a classic exercise that targets the middle deltoid muscle, which is key for shoulder width and overall upper-body aesthetics. While the standard lateral raise is effective, incorporating different variations can stimulate muscle growth, improve shoulder strength, and prevent workout boredom. In this article, we’ll explore the top 10 lateral raise variations that can help you build bigger, stronger shoulders.
1. Dumbbell Lateral Raise
The classic dumbbell lateral raise involves lifting dumbbells out to the sides with a slight bend in the elbows. It isolates the middle deltoid and helps build shoulder width. Keep the movement controlled to maximize muscle engagement.
2. Cable Lateral Raise
Using a cable machine provides constant tension throughout the movement, which can enhance muscle activation. You can perform this unilaterally or bilaterally, adjusting the pulley height for variety.
3. Seated Lateral Raise
Performing lateral raises seated removes momentum from the legs and lower body, forcing your shoulders to do all the work. This variation increases muscle activation and helps improve focus on the deltoids.
4. Incline Lateral Raise
Lying on your side on an incline bench and raising the arm upward targets the lateral deltoid differently by altering the angle of resistance. This can help hit muscle fibers not fully engaged in the standing variation.
5. Leaning Lateral Raise
By leaning slightly forward and holding onto a stable surface with the opposite hand, you can increase the range of motion and tension on the shoulder muscle. This variation also reduces momentum for better isolation.
6. Plate Lateral Raise
Holding weight plates instead of dumbbells challenges your grip and forearms while still targeting the deltoids. The neutral grip can feel more comfortable for some lifters.
7. Resistance Band Lateral Raise
Using resistance bands adds variable tension that increases as you raise your arms, providing a unique stimulus for shoulder growth. Bands are also great for home workouts or warm-ups.
8. Machine Lateral Raise
Many gyms have a dedicated lateral raise machine that provides guided motion and constant resistance, which is excellent for isolating the middle delts without worrying about form breakdown.
9. Cable Rope Lateral Raise
Using a rope attachment on the cable machine and pulling upward laterally adds an element of scapular movement, which can improve shoulder health and muscle activation.
10. Cross-Body Lateral Raise
Also called the “front raise to side raise,” this variation starts with a front raise and transitions to a lateral raise, targeting both the front and side deltoids in one fluid movement.
Tips for Effective Lateral Raises
- Use Light to Moderate Weights: Focus on form and control rather than heavy loads to avoid swinging.
- Maintain a Slight Bend in the Elbows: This reduces joint stress and keeps tension on the muscles.
- Pause at the Top: Hold for 1-2 seconds to increase muscle activation.
- Control the Lowering Phase: Slow the descent to maximize time under tension.
- Avoid Shrugging: Keep your shoulders down to isolate the deltoids better.
Sample Lateral Raise Workout for Bigger Shoulders
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Lateral Raise | 4 | 12-15 | 60 seconds |
| Cable Lateral Raise | 3 | 10-12 | 60 seconds |
| Seated Lateral Raise | 3 | 12-15 | 60 seconds |
| Incline Lateral Raise | 3 | 12-15 | 60 seconds |
Conclusion
Adding variety to your lateral raise routine is essential for continuous shoulder growth and development. These top 10 lateral raise variations target your deltoid muscles from different angles and with different resistance types to maximize hypertrophy and strength. Incorporate several of these into your workouts, maintain proper technique, and stay consistent to build bigger, broader shoulders.