Lateral Raises: Hands in Front vs. Beside the Legs—Which is Better?
Lateral raises are a go-to exercise for anyone looking to build stronger, more defined shoulders. They primarily target the lateral deltoid, the muscle responsible for giving your shoulders width and that "capped" appearance often associated with a balanced physique. Whether you're an athlete, a bodybuilder, or someone training for general strength and aesthetics, lateral raises deserve a place in your program.
However, like most exercises, subtle variations can make a significant difference in the results you achieve. One of the most debated variations is whether to perform lateral raises with your hands positioned in front of your thighs or directly beside your legs. While both techniques appear similar, the small adjustment in hand placement changes muscle recruitment, range of motion, and overall effectiveness.
Understanding these differences can help you tailor the exercise to better suit your goals, whether you're aiming for muscle hypertrophy, improved shoulder stability, or simply adding variety to your workout. Let’s break down the mechanics of each variation, explore what the science says, and provide practical advice to help you make an informed choice.
Let’s dive into the details and uncover which lateral raise variation might be best for you!
Anatomy of the Lateral Raise: A Detailed Look
Lateral raises are a highly effective isolation exercise targeting the deltoid muscle, specifically its lateral (middle) head. The deltoid, a triangular-shaped muscle group that caps the shoulder, plays a critical role in arm movement and shoulder stability. Understanding its anatomy helps ensure proper execution and optimal activation during lateral raises.
The Three Heads of the Deltoid
Anterior Deltoid (Front)
Primary Function: Shoulder flexion (lifting the arm forward) and internal rotation (rotating the arm toward the midline).
Secondary Role: Stabilizing the shoulder joint during pushing or overhead movements like bench presses or front raises.
Potential in Lateral Raises: Improper form, such as lifting the weights too far forward or excessive shoulder flexion, can inadvertently recruit the anterior deltoid, reducing lateral deltoid engagement.
Lateral Deltoid (Middle)
Primary Function: Shoulder abduction (raising the arm directly out to the side).
Key Role: Creates width in the shoulders and is the primary muscle targeted in lateral raises.
Biomechanics: The lateral deltoid operates most effectively in the scapular plane—a slightly forward angle (approximately 30 degrees from the torso)—where the arm naturally aligns with the shoulder socket, minimizing joint strain.
Posterior Deltoid (Rear)
Primary Function: Shoulder extension (moving the arm backward) and external rotation (rotating the arm away from the midline).
Secondary Role: Stabilizes the shoulder and contributes to posture and pulling movements, such as rows or reverse flyes.
Limited Role in Lateral Raises: The posterior deltoid is minimally involved unless the movement deviates into a rearward plane.
How the Deltoid Functions in Lateral Raises
During lateral raises, the lateral deltoid is the primary mover, while the anterior and posterior heads play stabilizing roles. Proper execution minimizes the involvement of the anterior deltoid to maintain focus on the lateral head.
Key Movement Mechanics:
Arm Pathway: The arm should move in an arc directly out to the side or in the scapular plane to optimize lateral deltoid engagement.
Shoulder Joint Mechanics: The glenohumeral joint (ball-and-socket joint of the shoulder) facilitates the abduction movement. The scapulothoracic joint (where the shoulder blade moves against the ribcage) contributes upward rotation to support the motion.
Muscle Stabilizers: The rotator cuff muscles—supraspinatus, infraspinatus, teres minor, and subscapularis—work to stabilize the humeral head in the shoulder socket, preventing impingement or misalignment.
Avoiding Anterior Deltoid Dominance
The anterior deltoid often takes over during shoulder exercises, especially when weights are lifted forward rather than out to the side. This compensation can lead to imbalanced shoulder development and reduced effectiveness of the lateral raise.
Strategies to Minimize Anterior Deltoid Involvement:
Neutral Grip: Keep your palms facing the torso at the start to discourage shoulder flexion.
Scapular Plane Lifting: Align your arm slightly forward (around 30 degrees) rather than directly to the side to maintain proper joint alignment and reduce anterior deltoid recruitment.
Controlled Movements: Avoid swinging or using momentum, which often shifts the load to other muscle groups.
Why Proper Form Matters
Lateral raises, when done correctly, isolate the lateral deltoid, enhancing shoulder aesthetics and strength. However, improper form can lead to anterior deltoid dominance, strain on the rotator cuff, or even shoulder impingement. A well-executed lateral raise respects the anatomy and biomechanics of the shoulder, ensuring maximum benefit and long-term joint health.
By understanding the anatomy and function of the deltoid, you can refine your lateral raise technique to maximize lateral deltoid engagement while reducing the risk of injury.
Hands Beside the Legs: The Traditional Lateral Raise
When performing lateral raises with your hands beside your legs, you start with dumbbells at your sides. This is the traditional position most people learn first.
Benefits:
Isolates the Lateral Deltoid: Keeping your hands directly beside your body reduces the activation of the anterior deltoid, allowing for better isolation of the lateral head.
Natural Range of Motion: This position aligns more closely with the natural abduction plane of the shoulder, reducing strain on surrounding structures.
Drawbacks:
Reduced Range of Motion for Some: Depending on your shoulder mobility, you might have a smaller range of motion compared to variations with the hands slightly forward.
Potential for Compensation: Some lifters may unintentionally shrug, recruiting the trapezius, especially with heavier weights.
Hands in Front: A Forward Variation
With hands in front, you start the movement with the dumbbells slightly in front of your thighs. This setup changes the angle of the movement and the muscles recruited.
Benefits:
Slightly Longer Range of Motion: The forward position creates a longer lever arm, potentially allowing for a more extended range of motion at the top of the movement.
Engages Stabilizers: This position increases the demand on stabilizing muscles, including the rotator cuff, as the weight moves slightly off the centerline of your body.
Drawbacks:
Greater Anterior Deltoid Involvement: The forward position increases activation of the anterior deltoid, which may take away from the focus on the lateral head.
Potential Shoulder Strain: For individuals with limited shoulder mobility or poor posture, this variation can place more strain on the shoulder joint, especially at the top of the lift.
Scientific Insights on Shoulder Biomechanics
Research highlights the importance of shoulder abduction angles in targeting the lateral deltoid. A 2013 study published in the Journal of Strength and Conditioning Research analyzed muscle activation during various shoulder exercises. It found that lateral raises performed in the scapular plane (approximately 30 degrees forward of the torso) were more joint-friendly while still effectively targeting the lateral deltoid.
Another study in the American Journal of Sports Medicine emphasized that excessive anterior deltoid activation can dominate shoulder exercises, reducing lateral deltoid engagement. This underscores the importance of keeping the movement in a plane that minimizes forward tilt.
Practical Recommendations
Both variations have their place in a well-rounded shoulder training program, but your choice should depend on your goals and biomechanics.
For Maximum Lateral Deltoid Isolation: Stick with the traditional lateral raise, keeping your hands beside your legs. This minimizes anterior deltoid involvement and ensures targeted activation of the lateral head.
For a Functional Challenge: Incorporate the forward variation occasionally to challenge your shoulder stabilizers and train through a slightly longer range of motion.
For Shoulder Health: Perform lateral raises in the scapular plane (with hands slightly forward but not as far as the forward variation). This can reduce joint strain and improve comfort for those with shoulder issues.
Tips for Proper Form
Start Light: Heavy weights often lead to compensation from the traps or swinging, which defeats the purpose.
Keep Elbows Slightly Bent: Avoid locking your arms to reduce strain on the elbows and focus on the deltoid.
Control the Tempo: Slow, controlled movements ensure the lateral deltoid is doing the work.
Stop at Shoulder Height: Raising the weights above shoulder level often shifts focus away from the lateral deltoid and can cause shoulder impingement.
Incorporating Lateral Raises Into Your Routine
Beginner: 2–3 sets of 12–15 reps with light to moderate weight.
Intermediate/Advanced: 3–4 sets of 10–12 reps, gradually increasing weight while maintaining strict form.
Super Set Idea: Pair lateral raises with overhead presses for a complete shoulder burn.
The choice between performing lateral raises with your hands in front or beside your legs depends on your training goals and anatomy. Both variations can be effective when used correctly, but the traditional version is generally better for isolating the lateral deltoid. Always prioritize proper form and listen to your body to avoid injury and maximize results.
References:
Youdas, J. W., et al. (2013). Electromyographic analysis of shoulder muscle activation during various exercises. Journal of Strength and Conditioning Research.
Kibler, W. B., & McMullen, J. (2003). Scapular dyskinesis and its relation to shoulder pain. American Journal of Sports Medicine.
Hope that helps!
Happy Exercising,
Robyn