The Right Way to Do Lateral Raises – Avoid These Common Mistakes

Lateral raises are one of the best exercises for developing strong, well-defined shoulders, but small technique adjustments can make a huge difference in effectiveness and injury prevention. Here's how to perform them correctly.

1. Slight Forward Shoulder Position for Stability

A common mistake is raising the weights directly out to the sides. Instead, keeping the shoulders slightly forward places them in a more natural plane of movement, allowing for greater stability and reducing unnecessary strain.

2. Slight External Rotation for Shoulder Comfort

Rather than internally rotating the shoulders (which can cause discomfort or impingement), a slight external rotation helps keep the movement comfortable and biomechanically efficient. This positioning supports the natural function of the deltoid muscles.

3. Optimal Range of Motion for Shoulder Activation

• Start the movement about 20 degrees away from the body rather than directly at the sides.

• Raise the weights to around 110 degrees, as this is where the deltoids are most engaged.

• Avoid lifting too high, as anything beyond this range shifts the focus to the traps.

• Going too low minimizes delt activation, making the exercise less effective.

Train Smarter, Not Harder

Lateral raises are a staple in any shoulder workout, but performing them with the correct mechanics ensures better results with less risk of injury. Focus on controlled movement, proper positioning, and a strong mind-muscle connection for optimal gains.

If shoulder pain is limiting your workouts, contact us at Prevail Rehab & Performance—we can help you move pain-free and get stronger!