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Stop Ruining Your Delt Training: Mastering Lateral Raises

Writer's picture: Prevail Rehab & PerformancePrevail Rehab & Performance
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Lateral raises are a staple exercise for building shoulder strength and definition. However, they're also one of the most commonly misperformed exercises in the gym. Poor form can limit your gains and increase the risk of injury. Here are some essential tips to ensure you're getting the most out of your lateral raises.


1. Don't Shrug Your Traps


One of the most frequent mistakes people make is shrugging their traps as they initiate the movement. This shifts the focus away from your deltoids and places unnecessary stress on your neck and upper back.

  • Tip: Keep your shoulders down and relaxed throughout the movement. Focus on lifting your arms with your deltoids, not your traps.


2. Maintain Tension on the Delts


On the way down, many people let their arms fall all the way to their sides, losing tension in the delts. Instead, stop about 20° away from your body.

  • Tip: By stopping short of your body, you maintain constant tension on the deltoids and set yourself up for a better position to initiate the next rep.


3. Put Aside Your Ego


Lateral raises are a challenging exercise, and using too much weight can compromise your form and reduce effectiveness. It's not about how heavy you lift but how well you perform the exercise.

  • Tip: Use lighter weights and focus on proper form. Most people will benefit more from using 10-15lb dumbbells rather than trying to lift 25-30lb or more.


The Proper Technique for Lateral Raises


  1. Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.

  2. Lift with Control: Raise your arms out to the sides, keeping a slight bend in your elbows. Lift until your arms are parallel to the ground.

  3. Pause and Lower Slowly: Pause at the top, then slowly lower the weights back down, stopping about 20° from your body.

  4. Repeat: Perform 3 sets of 12-15 reps, focusing on quality over quantity.


Why Proper Form Matters


Using proper form ensures that you are targeting the right muscles and getting the maximum benefit from your workout. It also helps prevent injuries that can set back your training progress.


Ready to Improve Your Shoulder Workouts?


If you’re ready to take your shoulder training to the next level, focus on perfecting your form with these tips. Lateral raises, when done correctly, can significantly enhance your shoulder development and strength.


Contact Us for Personalized Training Guidance


At Prevail Rehab & Performance, we’re committed to helping you achieve your fitness goals with proper technique and effective training strategies. Contact us today for personalized guidance and support. Let's ensure every workout counts towards building a stronger, healthier you.


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