Lateral raise
Lateral raises grow the side of the shoulders: in a randomized within-person trial, trained lifters added about 3–5% lateral deltoid thickness in 8 weeks, with dumbbells and cables working equally well. The evidence is one solid trial plus activation studies, so the grade is moderate.
What the science says
- Grows the side delts in trained lifters Moderate evidence
Larsen et al. (2025) had 24 trained men and women do 5 sets of lateral raises to failure twice a week for 8 weeks, with each arm randomly assigned to dumbbell or cable. Lateral deltoid thickness rose by about 3.3–4.6%.
- Dumbbell or cable: the same growth Moderate evidence
In the same trial, with range of motion matched, the data supported no difference between dumbbell and cable lateral raises at either the upper or lower part of the lateral deltoid.
- A neutral arm works the side delt most Moderate evidence
Coratella et al. (2020) measured 10 competitive bodybuilders: the side delt was most active in the lateral raise with the arm in neutral rotation, more than with the arm turned out, a bent elbow or a front raise. Turning the arm in (thumbs down) shifted work to the rear delt, upper trapezius and triceps. Activation is not growth.
How to do it
Muscles trained: lateral deltoid, upper trapezius
- Stand tall with a slight forward lean, dumbbells or cable handle at your side
- Raise the arm out to the side with a slight bend in the elbow
- Keep the arm in neutral rotation; don't turn the thumbs down
- Stop around shoulder height
- Lower slowly without swinging or shrugging
How to apply it
Use moderate weights and many sets taken close to failure; dumbbells and cables work equally well.
Who should be careful
Low risk with light loads and strict form. Swinging heavy dumbbells shifts the work to the trapezius and lower back. If raising the arm to the side is painful, stop and see a physician or physical therapist.
Frequently asked questions
Do lateral raises actually grow the shoulders?
Yes. In Larsen et al.'s 8-week trial, trained lifters doing 5 sets to failure twice a week increased lateral deltoid thickness by about 3–5%.
Cable or dumbbell lateral raises?
Either. Larsen et al. found the same growth with both when range of motion was matched.
Should I turn my thumbs down?
No. Coratella et al. found the side delt was most active with the arm in neutral; turning the thumbs down shifted work to the rear delt, upper trapezius and triceps.
Scientific references
More exercises
- Back squat Strong evidence
The barbell back squat reliably builds the quadriceps, glutes and adductors and is one of the best-studied lower-body exercises in training research.
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Romanian deadlift Moderate evidence
The Romanian deadlift is a hip hinge that loads the hamstrings and glutes at long muscle lengths, and trials of stiff-leg deadlifts and similar hip-extension exercises show real hamstring growth, mainly in the semimembranosus and biceps femoris long head.