Lateral Raise

Beginnerupper-body

Stand tall, dumbbells by your sides, palms facing in.

Lift dumbbells out to the sides to shoulder height. Isolates the medial deltoids for wider-looking shoulders.

Key points

•Slight bend in the elbows throughout
•Lift to shoulder height — no higher
•Control the weight on the way down
•Don't swing or use momentum

Practice with Coach Marcus

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Perform the movement, pause, repeat. Your coach speaks every 15 seconds.

Theory & Technique

The lateral raise is the primary isolation exercise for the medial (side) deltoid, the muscle that gives your shoulders width. Stand tall with a dumbbell in each hand at your sides, palms facing inward. Keep a slight bend in your elbows — locked straight arms put excessive stress on the joint. Raise both arms out to the sides until they reach shoulder height, forming a T-shape. Pause briefly at the top, then lower under control over 2-3 seconds. The biggest mistake people make is using too much weight and swinging — this exercise is about strict form and the mind-muscle connection, not ego lifting.

Fun Fact

Your deltoid muscle has three separate heads (anterior, medial, posterior), and the lateral raise is one of the only exercises that effectively targets the medial head — the one responsible for that 'capped shoulder' look!

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