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<p>Overhead lateral arm raises are a popular exercise for strengthening the deltoid muscles, improving shoulder girdle stability, and enhancing movement control in the shoulder joint. Thanks to the slight forward-leaning position, stabilizing muscles are also activated, making this exercise a versatile element of shoulder training.</p>

<h2>Which muscles work during lateral arm raises?</h2>
<strong>Main muscles:</strong>
<ul>
  <li>deltoid muscles (primarily the middle and anterior heads)</li>
  <li>upper part of the trapezius muscle</li>
  <li>supraspinatus muscle</li>
</ul>

<strong>Accessory and stabilizing muscles:</strong>
<ul>
  <li>abdominal muscles and deep core</li>
  <li>erector spinae</li>
  <li>gluteal muscles</li>
  <li>forearms (grip maintenance)</li>
  <li>inter-scapular muscles</li>
</ul>

<h2>Proper technique</h2>
<strong>Starting position:</strong>
<ol>
  <li>Stand with a light stance, feet hip-width apart.</li>
  <li>Slightly bend the knees and gently lean the straight torso forward.</li>
  <li>Hold the dumbbells with a supinated grip, elbows slightly bent.</li>
  <li>Keep the core engaged and the spine stable.</li>
</ol>

<strong>Movement:</strong>
<ol>
  <li>Raise the arms out to the sides in a smooth arc until they reach overhead.</li>
  <li>Rotate the hands so that at the top position the fingers point forward.</li>
  <li>Maintain a slight bend in the elbows and natural shoulder mechanics.</li>
  <li>Slowly return to the starting position with full control.</li>
  <li>Perform subsequent repetitions without swinging the torso.</li>
</ol>

<strong>Breathing:</strong>
<ul>
  <li>Inhale while lowering the arms.</li>
  <li>Exhale while lifting upward.</li>
</ul>

<h2>Most common mistakes</h2>
<ul>
  <li>raising the arms too wide behind the line of the body</li>
  <li>excessive lower back arching</li>
  <li>locking the elbows</li>
  <li>using torso momentum and losing control of the weight</li>
  <li>using excessive load that compromises technique</li>
  <li>shrugging the shoulders excessively toward the ears</li>
</ul>

<h2>Tips</h2>
<ul>
  <li>Keep the elbows slightly bent and control the entire movement.</li>
  <li>Arms raised overhead should stay slightly in front of the torso line.</li>
  <li>Engage the core to prevent lower back arching.</li>
  <li>Adjust dumbbell weight according to training goals – technique always comes before load.</li>
  <li>Move smoothly without jerking.</li>
</ul>

<h2>Which training should you combine overhead lateral raises with?</h2>
<ul>
  <li>shoulder training sessions</li>
  <li>FBW plans as a shoulder girdle exercise</li>
  <li>programs improving arm stability and movement control</li>
  <li>functional training and upper body strengthening</li>
  <li>shoulder prehabilitation programs</li>
</ul>

Raise your arms sideways above your head

Raise your arms sideways above your head

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Which muscles work during lateral arm raises?

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