Lateral Raise
Lateral Raise 1RM Calculator
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Lateral Raise Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 20 | 30 | 45 | 60 | 80 |
| 130 kg | 20 | 30 | 45 | 60 | 85 |
| 140 kg | 20 | 30 | 50 | 65 | 85 |
| 150 kg | 20 | 35 | 50 | 65 | 90 |
| 160 kg | 25 | 35 | 50 | 70 | 90 |
| 170 kg | 25 | 35 | 55 | 70 | 95 |
| 180 kg | 25 | 35 | 55 | 75 | 95 |
| 190 kg | 25 | 40 | 55 | 75 | 100 |
| 200 kg | 25 | 40 | 60 | 75 | 105 |
| 210 kg | 25 | 40 | 60 | 80 | 105 |
| 220 kg | 25 | 40 | 60 | 80 | 110 |
How to Perform the Lateral Raise
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral grip. With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor. Lead with your elbows rather than your hands, and imagine pouring water from a pitcher at the top of the movement for optimal lateral delt engagement. Lower the weights slowly under control back to the starting position.
Muscle Activation
The lateral raise primarily isolates the lateral (middle) head of the deltoid, which is responsible for shoulder width. The anterior deltoid assists during the initial phase of the lift, and the upper trapezius becomes increasingly involved as the arm rises above 90 degrees. The supraspinatus, a rotator cuff muscle, initiates the first 15 degrees of abduction.
Common Mistakes
- Using too much weight and swinging the body to generate momentum, which reduces lateral delt isolation.
- Raising the arms above shoulder height, which shifts emphasis to the traps and can impinge the shoulder.
- Keeping the arms completely straight, which places unnecessary stress on the elbow joints.
- Performing the movement too quickly without controlling the eccentric phase.
Variations
Cable lateral raises provide constant tension throughout the range of motion. Seated lateral raises eliminate momentum from the lower body. Leaning lateral raises, performed while holding a post for support, increase the range of motion. Machine lateral raises offer a guided path for consistent form.
Programming Tips
Lateral raises respond best to moderate-to-high rep ranges. Perform 3-5 sets of 12-20 reps, 2-3 times per week. Use lighter weights with strict form rather than heavy weights with poor form. These can be performed frequently due to the small muscle group and low systemic fatigue.