LATERAL RAISE
TARGETS /// side delts (primary); forearms (secondary)
EQUIPMENT /// bench and dumbbells
Well-developed side delts can add width and shape to the upper body, so if you want round and full “caps,” the side delts are the muscles to train. Strong side delts also can improve pressing power, and the lateral raise does an excellent job of targeting these muscles.
[1]Sit on a bench with your upper body tall and feet flat on the ground. Hold the dumbbells at your sides, using a neutral overhand grip, with your thumbs tilted slightly inward. Bend your arms just slightly.
[2]“Push” the dumbbells away from your body in an arc until your upper arms are just above parallel to the ground, pausing at the top of the rep.
[3]Slowly lower the weight back down to just above the starting point.
TRAIN THE RIGHT WAY
DO: lead the exercise with pinky fingers and keep the elbows tilted up slightly.
DON’T: bounce or shrug the weight before you perform the raise.
VARIATIONS
^ Standing lateral raise (easier) Perform these just as you would the seated version, but while standing on soft knees. (Don’t use momentum to swing the weight.)
Single-arm cable raise (more challenging) Adjust the cable to the bottom pin and use a handle attachment. Stand perpendicular to the machine and grasp the handle with your outside hand. Perform the raise just as you would with the dumbbells. (Cables provide constant tension, which aids muscle growth.)
Machine lateral raise (easier) Adjust the seat to the proper height and place your elbows under the pads. Pin your shoulder blades back and down, and perform the raises.