The lateral raise remains a cornerstone exercise for building shoulder width and sculpting the middle deltoid. As fitness evolves, so do training methods, equipment, and strategies to optimize results from this classic movement. Heading into 2025, new trends are shaping how athletes and enthusiasts approach lateral raise training to maximize shoulder growth, prevent injuries, and improve overall performance. In this article, we’ll explore the latest trends in lateral raise training that are set to dominate fitness routines this year.
1. Emphasis on Controlled Tempo and Time Under Tension
One of the biggest trends is focusing on the tempo of lateral raises, specifically slowing down the eccentric (lowering) phase to increase time under tension. This method helps activate more muscle fibers and promotes hypertrophy.
- How to apply: Lower the dumbbells slowly over 3-4 seconds, then lift with a controlled 1-2 second concentric phase.
- Benefit: Greater muscle fatigue and improved muscle growth stimulus without increasing weight excessively.
2. Incorporation of Resistance Bands and Cables
Traditional dumbbell lateral raises are being supplemented or replaced by resistance bands and cable machines in many gyms.
- Why? Bands and cables provide constant tension throughout the entire movement, unlike dumbbells where resistance varies with arm position.
- Trend: More trainers are recommending band or cable lateral raises to maintain consistent muscle engagement and reduce joint strain.
3. Use of Drop Sets and Cluster Sets
Advanced training techniques such as drop sets (reducing weight mid-set) and cluster sets (short rest breaks within a set) are gaining popularity for lateral raises.
- Drop Sets: Help push muscles beyond failure by decreasing load and continuing reps.
- Cluster Sets: Allow brief rests to maintain higher reps with good form and increased volume.
- Effect: These techniques increase training density and muscle fatigue for better growth.
4. Focus on Scapular and Shoulder Health
2025 sees a rising trend towards improving shoulder health alongside muscle building. Proper scapular control during lateral raises is emphasized to avoid injuries and improve function.
- Coaching cues: Retract and depress the scapula before lifting to protect the shoulder joint.
- Incorporation of mobility drills: Shoulder mobility and rotator cuff strengthening exercises complement lateral raise training.
5. Unilateral and Isometric Holds
Unilateral (single-arm) lateral raises help correct muscle imbalances and increase focus on each shoulder individually.
- Isometric holds: Holding the arm in a raised position for several seconds is becoming popular to boost muscle endurance and tension.
- Benefit: Enhances mind-muscle connection and shoulder stabilization.
6. Variable Arm Angles and Movement Planes
Rather than performing lateral raises strictly in the frontal plane, trainers encourage varying the arm angle slightly forward or backward.
- Why? Adjusting angles targets different parts of the deltoid and surrounding muscles.
- Examples: Slightly leaning forward to hit rear delts or angling forward to involve anterior delts for balanced development.
7. Integration with Full-Body and Functional Training
Lateral raises are increasingly integrated into full-body circuits and functional workouts.
- Trend: Combining lateral raises with compound movements or balance drills to enhance shoulder strength and coordination.
- Example: Pairing lateral raises with kettlebell swings or single-leg exercises.
Conclusion
Lateral raise training in 2025 is evolving beyond just lifting dumbbells to the side. With a focus on tempo control, consistent resistance, shoulder health, and training variety, fitness enthusiasts are getting more creative and effective with this classic exercise. Incorporating these latest trends can help you build stronger, wider shoulders while reducing injury risk and keeping your workouts fresh. Whether you’re a beginner or advanced lifter, these approaches will elevate your lateral raise game this year.