Exercises / Shoulder & scapula
Lateral raise
- Strength
- Shoulder & scapula
- Light dumbbells
Shoulder abduction to shoulder height. High upper trapezius and middle deltoid activity at low loads.
Also called dumbbell lateral raise, shoulder abduction raise.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Standing
Steps
- Stand with dumbbells at the sides, elbows slightly bent.
- Raise the arms out to the side to shoulder height.
- Lower over 2-3 seconds.
Cues
- Lead with the elbows
- Stop at shoulder height
Common mistakes
- Swinging the trunk
- Shrugging before the arm moves
Used for
- Trapezius myalgia
- Deltoid strengthening
- Axillary nerve recovery
Evidence (1)
- Lateral raise produced 97% MVC trapezius activation with much lighter loads than the shrug.2
Easier
References (3)
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
- Andersen LL, Kjaer M, Andersen CH, et al. Phys Ther. 2008;88(6):703-711. Muscle activation during selected strength exercises in women with chronic neck muscle pain
- Reinold MM, Escamilla RF, Wilk KE. J Orthop Sports Phys Ther. 2009;39(2):105-117. Current concepts in the scientific and clinical rationale behind exercises for glenohumeral and scapulothoracic musculature