Raise your arms sideways above your head

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.

Which muscles work during lateral arm raises?

• deltoid muscles (primarily the middle and anterior heads)
• upper part of the trapezius muscle
• supraspinatus muscle

• abdominal muscles and deep core
• erector spinae
• gluteal muscles
• forearms (grip maintenance)
• inter-scapular muscles

Proper technique

1. Stand with a light stance, feet hip-width apart.
2. Slightly bend the knees and gently lean the straight torso forward.
3. Hold the dumbbells with a supinated grip, elbows slightly bent.
4. Keep the core engaged and the spine stable.

1. Raise the arms out to the sides in a smooth arc until they reach overhead.
2. Rotate the hands so that at the top position the fingers point forward.
3. Maintain a slight bend in the elbows and natural shoulder mechanics.
4. Slowly return to the starting position with full control.
5. Perform subsequent repetitions without swinging the torso.

• Inhale while lowering the arms.
• Exhale while lifting upward.

Most common mistakes

• raising the arms too wide behind the line of the body
• excessive lower back arching
• locking the elbows
• using torso momentum and losing control of the weight
• using excessive load that compromises technique
• shrugging the shoulders excessively toward the ears

Tips

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

Which training should you combine overhead lateral raises with?

• shoulder training sessions
• FBW plans as a shoulder girdle exercise
• programs improving arm stability and movement control
• functional training and upper body strengthening
• shoulder prehabilitation programs