The deltoids are the three largest and most visible muscles in your shoulder joint. Lateral raises are an isolation exercise that targets the lateral, or side, deltoid. You can do lateral raises in different positions and with different exercise equipment for variety, but always do the exercise with good technique to decrease the risk of shoulder injury.
The Shoulder
The lateral deltoid is on the outer part of your shoulder. The anterior deltoid is on the front of your shoulder and the posterior deltoid is on the back of your shoulder. The lateral deltoid is mainly responsible for shoulder abduction --- moving your upper arm up and to the side of your body. A lateral raise is a single-joint exercise that mimics shoulder abduction and targets the lateral deltoid.
Execution
To do the lateral raise exercise, relax your arm at your side and hold a weight in your hand with your palm facing your body. Stabilize your torso by bracing your abdominal muscles; pull your belly button in toward your spine. Maintain this posture throughout the exercise. Exhale and lift the weight out to the side until your arm is about parallel to the floor. Pause for a count, then slowly lower the weight back to your side.
Variations
The lateral raise exercise is typically done with a dumbbell, but you can use other resistance equipment, such as a cable machine or exercise band. Perform the lateral raise exercise in a standing or seated position. To work your lateral deltoid from a different angle, lie on your left side and lift your right arm until it is perpendicular to the floor. The lateral raise is a basic exercise, so experiment with different equipment and angles to ward off boredom.
Precautions
Done incorrectly, the lateral raise can cause shoulder impingement. The space between the top of your upper arm bone and the edge of your shoulder blade is called the subacromial space. Internally rotating your shoulder, or turning the upper arm inward, makes this space smaller, causing the bones to pinch on the fibers and tissue in the subacromial space, a 1998 report in the journal "American Family Physician" explains. This can result in shoulder pain and weakness. During the lateral raise, when the dumbbell nears shoulder level, rotate your arm so the dumbbell points slightly upward. This external rotation may reduce the likelihood of shoulder impingement.
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