Lateral raise
Dumbbells or cable
Primary muscles
Secondary muscles
Raising the arms out to the side isolates the lateral deltoid, the head that gives the shoulders width.
Form cues
- Slight forward lean
- Lead with the elbows
- Stop at shoulder height
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Primary SecondaryDrag · Pinch · Tap a muscle
What each muscle does in the lateral raise
| Muscle | Role | Action |
|---|---|---|
| Lateral deltoid | Primary | Abducts the arm (raises it out to the side) |
| Anterior deltoid | Secondary | Flexes and medially rotates the arm at the shoulder |
| Upper trapezius | Secondary | Elevates and upwardly rotates the scapula |
| Lower trapezius | Secondary | Depresses and upwardly rotates the scapula |
| Serratus anterior | Secondary | Protracts the scapula and rotates it upward |
| Supraspinatus | Secondary | Assists the deltoid in abducting the arm and holds the humeral head in the socket |
Primary muscles are the prime movers; secondary muscles assist or stabilise. The balance shifts with grip, stance, range of motion and technique.