How to do it
- Stand tall and hold the weight in front of the thighs with the hands wider than the shoulders.
- Lead with the elbows and lift them out and up.
- Stop when the hands reach lower-chest height and the elbows are at about shoulder height.
- Lower slowly to the thighs.
Common mistakes
- A narrow grip, which crowds the shoulder joint.
- Pulling the hands to the chin.
- Swinging the weight with the hips.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: More load.
Easier: Lateral raises, which train the same muscle with less strain on the shoulder.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- If it pinches at the front or top of the shoulder, swap to lateral raises. Keep the grip wide and the height low.
Swaps
Full gym: Lateral raise, Cable lateral raise, Lean-away lateral raise
Dumbbells and a bench: Lateral raise, Lean-away lateral raise