Lateral Raise

Wide shoulders come from the side delts, and pressing alone doesn't hit them enough. This is the highest-value isolation exercise on the menu — if you check the ego at the rack.

Tips

• Go lighter than you think. This is a 10–20 rep exercise done strictly, not a heave.
• Lean forward a touch and raise slightly out in front of you (30°) — that's the line the side delt actually pulls on.
• Lead with the elbows, wrists relaxed, like pouring two jugs of water out to the sides.
• Stop at shoulder height. Higher just shrugs the traps into the movement.
• Control the way down for 2 seconds — the negative is half the exercise.

Common Mistakes

• Too heavy, every time — swinging 30s with the traps and lower back instead of raising 15s with the delts.
• Shrugging — traps take over when the weight is too heavy or the raise goes too high. Keep shoulders down away from your ears.
• Dead-straight arms — locking the elbows turns it into a lever contest your joints lose. Keep a soft bend.
• Dropping the negative — lifting in one second and dropping in half wastes the best part of the rep.