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Dumbbell lateral raises
Objective: Build and define the lateral head of the shoulders.
Position: standing, holding a pair of dumbbells with the arms hanging by the sides of the body.
Execution: Raise the arms out to the sides, keeping the elbows slightly bent, until the hands reach shoulder height.
Tip: Try to pause briefly in the uppermost position to accentuate the contraction in the target muscle, and again at the bottom of each rep to kill any inertia or momentum. |
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Seated one-arm dumbbell lateral raises
Objective: Develop shape and detail in the lateral deltoid.
Position: Seated, holding a dumbbell in one hand with the arm extended downward, holding the bench with the other hand for stability.
Execution: With the elbow slightly bent, keep it in line with the shoulders while raising the arm up to the side of the body until the dumbbell reaches shoulder height.
Tip: Try to hold a brief pause at the top and bottom of each repetition. |
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Lying one-arm dumbbell lateral raises
Objective: Develop the lateral head of the shoulder muscle.
Position: Lying on your side on a bench, raising your torso up slightly with the supporting arm and holding a dumbbell above your thigh with the other.
Execution: Raise the working arm laterally until it almost reaches the vertical.
Tip: Move the arm smoothly without any jerking or bouncing, and try to pause briefly at the bottom of each rep. |
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One-arm cable lateral raises
Objective: Develop the lateral head of the shoulder muscle.
Position: Standing by a pulley, holding a cable from the lower pulley with the hand furthest from the machine. The elbow remains slightly bent and the arm crosses in front of the body.
Execution: Raise the arm laterally away from the machine, until the hand holding the cable reaches shoulder height.
Tip: Perform each rep slowly and try to pause briefly in the uppermost position to accentuate the contraction in the target muscle. |
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Seated dumbbell lateral raises
Objective: Build and shape the lateral heads of the shoulder muscles.
Position: Seated on the end of a bench, holding a pair of dumbbell with the arms hanging down beside the body.
Execution: Raise the arms out to the sides, keeping the elbows slightly bent, until the hands reach shoulder height.
Tip: Try to pause briefly in the uppermost position to accentuate the contraction in the target muscle, and again at the bottom of each rep to kill any inertia or momentum. |
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Seated machine lateral raises
Objective: Develop and build size in the lateral deltoid muscle.
Position: Seated, with the arms bent and the elbows and upper arms under the padded levers.
Execution: Separate the arms by raising them laterally against the pads until the elbows reach shoulder height.
Tip: Try to pause briefly in the uppermost position to accentuate the contraction in the target muscle, and again at the bottom of each rep to kill any inertia or momentum. |
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One-arm dumbbell lateral raises
Objective: Develop shape and detail in the lateral deltoid.
Position: Standing, holding a dumbbell in one hand with that arm extended down beside the body, and holding a fixed structure with the other for stability.
Execution: Raise the weight up to the side, keeping the elbows slightly bent, until it reaches shoulder height or slightly above.
Tip: Perform each rep slowly and pause briefly in the uppermost position to accentuate the contraction in the target muscle, and again at the bottom of each rep to kill any inertia or momentum. |
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