Lateral raises are a fundamental exercise for building well-defined, broad shoulders by targeting the middle deltoid muscle. However, simply adding lateral raises to your routine isn’t enough to maximize their benefits. Proper integration into your shoulder workout is key to achieving balanced development, preventing injury, and improving overall shoulder strength. This article guides you through how to effectively incorporate lateral raises into your shoulder workout for optimal results.
Why Include Lateral Raises in Your Shoulder Workout?
Lateral raises isolate the middle deltoid, which is essential for shoulder width and definition. Unlike compound presses that engage multiple muscles, lateral raises specifically sculpt the “cap” of the shoulder, contributing to that coveted broad-shoulder look. Incorporating them ensures balanced shoulder development and reduces the risk of muscle imbalances.
When to Perform Lateral Raises in Your Workout
1. After Compound Pressing Movements
Start your workout with heavy compound exercises like overhead presses or Arnold presses, which engage multiple shoulder muscles and allow you to lift heavier weights.
- Reason: These lifts demand maximum energy and strength.
- Follow-up: Perform lateral raises after to isolate and fatigue the middle delts with lighter weights.
2. As a Finisher
Lateral raises can also be an excellent finisher to exhaust the shoulder muscles fully, especially if your goal is hypertrophy (muscle growth).
- Use techniques like drop sets or slow eccentric phases to increase time under tension.
How to Incorporate Lateral Raises into Different Training Splits
1. Full-Body Workouts
- Perform 2–3 sets of lateral raises with moderate reps (12–15) toward the end of your session.
- Keep the weight manageable to avoid compromising form.
2. Upper Body or Push Day
- Add lateral raises after pressing exercises.
- Include 3–4 sets of 10–15 reps focusing on controlled movement.
3. Shoulder-Focused Days
- Incorporate lateral raises as one of several shoulder exercises.
- Use different variations (dumbbells, cables, bands) to hit the muscle from multiple angles.
- Perform 3–4 sets with 10–15 reps per set.
Tips for Effective Lateral Raise Execution
- Maintain slight bend in the elbows: Keeps tension on the deltoids.
- Avoid swinging or using momentum: Focus on controlled, smooth lifts.
- Raise arms to shoulder height: Avoid going too high, which stresses the traps.
- Keep your torso stable: Prevent leaning or rocking to ensure isolation.
- Breathe steadily: Exhale on the lift, inhale on the lower phase.
Lateral Raise Variations to Add Variety
- Cable lateral raises: Provide constant tension.
- Seated lateral raises: Reduce momentum and cheating.
- Incline bench lateral raises: Change angle and target the delts differently.
- Resistance band lateral raises: Great for home workouts or warming up.
Sample Shoulder Workout Incorporating Lateral Raises
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Overhead Dumbbell Press | 4 | 8–12 | Compound movement to start |
| Arnold Press | 3 | 8–12 | Adds rotational challenge |
| Cable Face Pulls | 3 | 12–15 | Rear delts and scapular health |
| Dumbbell Lateral Raises | 4 | 12–15 | Focus on slow, controlled reps |
| Seated Dumbbell Press | 3 | 8–10 | Finish with compound work |
Conclusion
Lateral raises are an indispensable part of any shoulder workout, but how and when you include them can significantly impact your results. Performing them after heavy pressing movements, focusing on form, and mixing in variations will ensure balanced shoulder development and reduce injury risk. By thoughtfully integrating lateral raises into your routine, you’ll build broader, stronger shoulders that stand out.