Water Bottle Lateral Raise: how to do it right
In short: Lateral raise with water bottles, to isolate the side delt under mid-range load.
How to do it, step by step
- 1Standing, torso upright, a bottle in each hand, arms along your body, elbows very slightly bent.
- 2Raise your arms out to the sides up to horizontal, hands at shoulder height, with no jerking.
- 3Keep your wrists neutral, pinky slightly higher than the thumb at the end of the rise.
- 4Lower slowly under control, without fully relaxing at the bottom.
- 5Continuous movement, no dead time, typical tempo 2 seconds up, 2 seconds down.
The mistake to avoid
Don't swing your torso to throw the bottles up. Raise under control.
Other common mistakes
- You go above horizontal: stop at shoulder height so you don't shift the effort to the trap.
- You swing your torso to throw the bottles up: slow down, lighten the load and keep your trunk still.
- You fully relax at the bottom between each rep: keep a little tension to stay in the active mid-range zone.
- Elbows fully straight and stiff: keep a small constant bend to protect the joint.
Muscles worked
- Main:
- Side delts
The side (middle) delt is the prime mover, it abducts the arm. The supraspinatus starts the first degrees of the movement. The upper trap stabilizes the shoulder blade but must not take over from the delt.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Machine Lateral Raise ›
- Single-Arm Cable Lateral Raise ›
- Kettlebell Halo ›
- Neutral-Grip Dumbbell Press ›
- Wide-Grip Upright Row ›
Frequently asked questions
How do I do this exercise?
Standing, torso upright, a bottle in each hand, arms along your body, elbows very slightly bent. Raise your arms out to the sides up to horizontal, hands at shoulder height, wrists neutral, pinky a little higher than the thumb. Lower slowly without fully relaxing at the bottom, continuous movement, no jerks.
How high should I raise my arms?
Stay between 30 degrees and horizontal, that's your useful zone. The tension on the side delt is max when your arms are near horizontal, because the lever arm is longest there. Don't go above your shoulders, or the trap takes over, and don't fully relax at the bottom where there's almost no tension left.
I don't feel anything, is that normal?
You should feel it on the side of the shoulder, the side delt. The bottles are light, use that: slow the tempo, pause for a second at horizontal and look for the sensation rather than the weight. If you mostly feel the trap, you're going too high or shrugging.
How fast should I do the movement?
Slow tempo: about 2 seconds up, 2 seconds down, no dead time. Even pause for a second at horizontal, where the tension is max. It's control that does the work, not speed or weight.
How should I breathe?
Breathe in at the bottom, breathe out during the rise when the effort is maximal. Keep your ab brace active and your shoulders down to lock the torso and avoid swinging.