Leaning Lateral Raise: how to do it right
In short: Side shoulder isolation done with the torso bent forward, which loads the middle delt in the lengthened position, arms hanging along the body.
How to do it, step by step
- 1Bend your torso forward, flat back, a slight knee bend to stabilize yourself.
- 2Arms half-straight, elbow slightly bent and fixed, hands under your chest in the lengthened position.
- 3Spread your arms out to the side up to horizontal, elbow leading the movement.
- 4Brake the return downward over 2 to 3 seconds, without letting your arms fall back.
- 5Go for the full low range, with no bounce, to maximize the stretch.
The mistake to avoid
Don't do half reps, raise your arm to shoulder height.
Other common mistakes
- Going too heavy and bouncing at the bottom breaks the stretch tension: lighten up and control the low phase.
- Standing your torso up during the set changes the line of pull: keep your torso bent and fixed from start to finish.
- Shrugging recruits the trap: keep your shoulders down and let the elbow guide.
- Locking or bending the elbow too much changes the lever: keep a constant, slight elbow angle.
Muscles worked
- Main:
- Side delts
The middle delt (side fibers) is the prime mover. The forward-bent torso puts it in an ideal line of pull. The rear delt and the supraspinatus help at the start of the movement. The upper trap stabilizes the shoulder blade but should stay discreet so it doesn't steal the work.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Cable Lateral Raise Behind the Body ›
- Side-Lying Dumbbell Lateral Raise on Incline Bench ›
- Leaning Cable Lateral Raise ›
- Band Lateral Raise from Behind ›
Frequently asked questions
How do I do this exercise?
Bend your torso forward, back flat and braced, knees slightly bent to stabilize yourself. Arm half-straight, elbow slightly bent and fixed, hand under your chest in the low lengthened position. Spread your arm out to the side up to horizontal letting the elbow lead, then brake the return over 2 to 3 seconds.
How far down should I go?
Raise your arm to horizontal, no higher, or the trap takes over. At the bottom, go for the full range where the delt is most lengthened, arm hanging toward the floor. This low position under tension is what triggers the stimulus, never relax it and go find it on every rep.
I don't feel anything, is that normal?
You should feel the side delt, especially at the bottom in the stretch. If you feel nothing, you're probably going too heavy and swinging: lighten up, bend your torso properly and imagine you're spreading your arm against a resistance down to the floor. Count 3 seconds on the return, a light weight well braked beats a heavy weight swung.
How fast should I do the movement?
Spread your arm in a controlled way up to horizontal, then brake the return downward over 2 to 3 seconds without letting it fall. The braking of the descent does the work here, never a bounce or jerk at the bottom.
How should I breathe?
Breathe in in the low lengthened phase, breathe out as you spread your arm to horizontal. Keep your trunk braced and your abs engaged to stabilize the bent torso and protect your lower back.