The Top 10 Lateral Raise Variations for Capped Delts

When building bigger, more muscular shoulders, most lifters focus on overhead press variations. This makes sense as compound exercises like barbell and dumbbell presses provide a lot of bang for your workout buck and can add slabs of muscle to your upper body.

However, overhead presses are not the only exercise you need to build picture-perfect shoulders.

That’s because your shoulder muscles, aka deltoids, actually comprise three heads, which can be subdivided into seven functional segments (1). Each of the heads has different actions, determining the shape and size of your shoulders:

• Anterior deltoid (front) – flexion, horizontal flexion, and medial rotation of the shoulder joint.
• Posterior deltoid (rear) – extension, horizontal extension, and external rotation of the shoulder joint.
• Medial deltoid (middle) – abduction of the shoulder joint.

While all three deltoid heads work during overhead presses, the anterior head is the most active. The other two heads are mostly synergists or helpers.

The rear deltoids are critical for shoulder health and stability and deserve plenty of individual attention. Good exercises for the rear deltoids include reverse flyes, wide-grip bent-over rows, and band pull-aparts.

However, if you want wide, capped delts, you need to work on your medial deltoids. Located on the side of your shoulders, these muscles add a lot to your figure or physique, contributing to your shoulder-to-waist ratio and V-taper.

With their function of abduction, the only way to directly target the medial deltoids is with variations of the lateral raise.

As a personal trainer with over three decades of experience, I know firsthand how vital the medial deltoids are for aesthetics and function. Subsequently, I include direct medial delt training in almost all of my client’s workouts.

In this article, I share my top ten lateral raise variations for broad, capped deltoids.

10 Lateral Raise Variations for Capped Delts

Are you looking for the best lateral raise variations for broader, more muscular shoulders? Then you’ve come to the right place! Build your workouts around these movements, and you’ll soon have that cannonball look you’ve always dreamed of.   

1. Dumbbell Lateral Raise

The dumbbell lateral raise is a classic exercise for a reason – it works. While this movement is well-known, it’s still one of the best ways to build wider, more muscular shoulders. Make sure you master this exercise before moving on to the others described in this article.

Steps:

1. Hold a dumbbell in each hand and stand with your arms by your sides, palms turned inward. Your feet should be roughly hip-width apart, knees slightly bent.
2. Pull your shoulders down and back, and brace your core.
3. Keeping your elbows slightly bent but rigid, raise your arms out and up to shoulder-height.
4. Lower your arms back to your sides and repeat.

Tips:

• You can also do this exercise seated or in a tall kneeling position to reduce leg engagement.  
• Pause at the top of each rep for 1-2 seconds to maximize medial deltoid engagement.
• You can also start each rep with the dumbbells in front of your hips.

2. Dumbbell Scaption Lateral Raise

While regular lateral raises are an excellent shoulder-widening exercise, they can cause joint pain for some people. One solution is to lift your arms slightly forward instead of strictly to the side. This is called scaption and often makes lateral raises more comfortable.

Steps:

1. Hold a dumbbell in each hand and stand with your arms in front of your hips, palms facing your legs, and knees slightly bent. Brace your core and pull your shoulders down and back.
2. Raise your arms slightly forward and up to shoulder level.
3. Lower your arms back to your sides and repeat.

Tips:

• You can also use this scaption variation with other lateral raise exercises, including cables, resistance bands, etc.
• Raise the weights just above shoulder height to maximize deltoid engagement.
• Keep your elbows slightly bent but rigid throughout.

3. Overhead Lateral Raise

Most lateral raise variations involve lifting your arms to shoulder height. However, the deltoids are active through a wider range of motion than this. Raising your arms from your sides to overhead is one of the best ways to ensure you recruit all available medial deltoid muscle fibers. Your upper traps will also get a great workout.

Steps:

1. Hold a dumbbell in each hand and stand with your arms by your sides, palms turned inward. Your feet should be roughly hip-width apart, knees slightly bent.
2. Pull your shoulders down and back, and brace your core.
3. Keeping your elbows slightly bent but rigid, raise your arms out to the side and up so the weights meet above your head.
4. Lower your arms back to your sides and repeat.

Tips:

• Lower the weights slower than you lift them to make this exercise as effective as possible.
• Allow your hands to rotate naturally as you lift your arms.
• Skip this exercise if it bothers your joints.

4. Seated Dead-Stop Dumbbell Lateral Raise

Many exercisers make the mistake of using too much momentum to lift the weights during dumbbell lateral raises. Needless to say, this takes work away from the target muscles. Seated dead-stop lateral raises reduce the temptation to cheat and deliver a much stricter deltoid workout.

Steps:

1. Sit on the middle of an exercise bench with your legs bent and feet planted firmly on the floor. Hold a dumbbell in each hand and rest them toward the ends of the bench.
2. Brace your core and pull your shoulders back and down.
3. Raise your arms up until they’re level with your shoulders.
4. Lower the dumbbells back to the bench and repeat.

Tips:

• Go light – this exercise is more strenuous than it looks.
• Pause at the top of each rep to maximize medial deltoid engagement.
• Raise your arms slightly forward in the scaption plane if this exercise bothers your shoulder joints.

5. Machine Lateral Raise

Machine lateral raises are a safe and effective way to work your medial delts. Your movement is guided, so you’re free to focus on pushing your shoulders to their limit. They’re also perfect for pump-inducing drop sets, forced reps, and other workout-intensifying techniques.

Steps:

1. Sit on the machine, grip the handles, and place your forearms/elbows on the arm pads. Pull your shoulders back and down, and brace your core.
2. Raise your arms out and up until they’re level with your shoulders.
3. Lower your arms, stopping just before the weights touch down.
4. Continue for the prescribed number of reps.

Tips:

• Raise the weight by pushing more with your elbows and less with your hands to maximize muscle engagement.
• If your machine permits, try doing this exercise facing toward and away from the machine to see which you prefer.
• Lateral raise machine designs can vary, so make sure you use yours according to the manufacturer’s instructions.

6. Landmine Lateral Raise

Landmines are highly versatile functional training tools that turn a barbell into a full-body workout machine! By anchoring one end of your bar to the floor, a landmine provides many unique exercises, and a superb alternative to many traditional strength training exercises. Landmine lateral raises are especially challenging and effective.

Steps:

1. Load your landmine and stand perpendicular to it. Grab the end of the bar with one hand. Stand with your knees slightly bent and your hand in front of your hips.
2. Raise the weight forward and up as high as the bar allows. Your hand will naturally follow and arc.
3. Lower your arm and repeat.
4. Do the same number of reps on both sides.

Tips:

• No landmine? Just wedge the end of a regular barbell into a corner and use that instead.
• Go light – the weight of the landmine bar is sufficient for many exercisers.
• Lower the weight more slowly than you lift it to maximize muscle recruitment.

7. Cable Lateral Raise

While freeweight lateral raises are undeniably effective, they have a drawback – there is very little tension on your muscles at the start of each rep. Switching to cables ensures your muscles are under tension for the entirety of every rep, providing a more efficient way to train your shoulders.

Steps:

1. Attach a D-shaped handle to a low cable machine.
2. Grab the handle with your outermost hand so the cable runs in front of your legs.
3. Stand next to the cable machine with your arm by your side. Hold onto the machine for balance if required.
4. Raise your arm up and out to the side to shoulder level.
5. Lower your arm and repeat.
6. Do the same number of reps on both arms.

Tips:

• Increase your range of motion by starting each rep with your hand in front of the opposite hip.
• Take the cable behind your hips if preferred.
• You can also do this exercise using both arms:

8. Lean-Away Lateral Raises

Lean-away lateral raises increase the tension on your medial deltoids as your arm approaches parallel to the floor. This is not necessarily a better exercise than conventional lateral raises. However, it is different, and variety can help make your workouts more productive and interesting, especially if you are stuck in a training rut.

Steps:

1. Hold a dumbbell in one hand and stand with your feet close to a sturdy pillar, e.g., a power rack. Hold the pillar for balance.
2. Next, extend your arm and lean away from the pillar. Allow the dumbbell to hang straight down from your shoulder.
3. Raise your arm up and out to the side to shoulder height.
4. Lower the dumbbell and repeat.
5. Turn around and do the same number of reps with the opposite arm.

Tips:

• Experiment with the angle of your lean to see what feels most comfortable and effective.
• Use a slow, controlled motion – no swinging or unnecessary momentum.
• You can also do this exercise with a cable:

9. Resistance Band Lateral Raise

No dumbbells or cable machine? No problem! You can build barndoor deltoids with a simple resistance band. Bands are cheap, light, portable, and ideal for home workouts. Plus, with no moment of inertia to overcome at the start of each rep, they’re also very joint-friendly, making this exercise the ideal choice for shoulder pain sufferers.

Steps:

1. Place one or both feet in the middle of your band and hold one end in either hand.
2. Stand up straight, pull your shoulders down and back, and brace your core.
3. With a slight bend in your elbows, raise your arms up and out to the side to shoulder height.
4. Lower your arms back down and repeat.

• Check your band before use, and discard it if you see signs of wear and tear.
• You can also use a band for scaption, single-arm, and lean-away lateral raises.
• Stand on the band with both feet and move them further apart to stretch the band further and make this exercise more challenging.

10. Dumbbell/Band Lateral Raises (Jettison Technique)

The jettison technique combines freeweights with resistance bands to create a unique workout and a form of drop sets that’ll set your muscles on fire! You can use this technique for biceps curls, but it’s also effective for lateral raises. Be warned; this is gonna hurt!

Steps:

1. Stand on the middle of a resistance band. Pick up the handles and also hold a dumbbell in each hand.
2. Stand up straight with your arms by your sides, core braced, and shoulders pulled down and back.
3. Keeping your arms slightly bent but rigid, raise your arms up and out to the side to shoulder-height.
4. Lower your arms and repeat to within 1-3 reps of failure.
5. Next, release (jettison) the resistance band and pump out some more reps using just the dumbbells.
6. Continue until you reach failure again.

Tips:

• Pause for 1-2 seconds at the top of each rep to maximize muscle engagement.
• Use a light band – this exercise is more challenging than it looks.
• You can extend your set further by putting the weights down, grabbing the band, and pumping out a few more reps.

Read also: Dozen Lateral Raise Variations for Wider Shoulders

FAQ’s

Do you have a question about these lateral raise variations or medial deltoid training in general? No problem, because I’ve got the answers. Need more info? Drop me a line in the comments section below, and I’ll reply ASAP!

1. How often should I train my shoulders?

It’s generally best to train each muscle group twice per week, e.g., Monday and Thursday. This provides the ideal balance between work and rest. However, note that you use your shoulders whenever you train your chest and back, so they may not need two full workouts.

Focus on your medial and posterior delts the most, as the anterior head is heavily involved in your chest workouts.

2. What’s the best rep range for lateral raises?

Lateral raises work best with medium to high reps using moderate to light weights. Provided you take your close to failure, even light weights and high reps will build muscle and strength (2). This gives you a workable rep range of around 8 to 35 reps per set. Lateral raises are not compatible with low reps and heavy weights.

3. Do you have a good program for emphasizing the medial deltoids?

Sure do! Perform the following workout twice a week to bring up your side delts while maintaining balanced shoulder development.

	Exercise	Sets	Reps	Recovery
1	Dumbbell scaption raise	3-4	8-15	90 seconds
2	Cable lateral raise	3-4	8-15	90 seconds
3	Face pulls	2-3	8-15	90 seconds
4	Seated dumbbell press	2-3	8-15	90 seconds

Conclusion

Lateral raises are a must for broad, muscular shoulders. That’s because they’re the only way to target your medial or side delts, which give your shoulders their width.

Conventional dumbbell lateral raises are a classic bodybuilding exercise, but you don’t have to use them exclusively. In fact, there are plenty of variations and alternatives you can use to keep your workouts fresh, productive, and fun.

I hope you’ll try all of these exercises – tried and tested by my army of personal training clients. Each one is a proven medial deltoid builder that will help you sculpt the shoulders of your dreams.

References:

1. Campos YAC, Vianna JM, Guimarães MP, Oliveira JLD, Hernández-Mosqueira C, da Silva SF, Marchetti PH. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020 Oct 31;75:5-14. doi: 10.2478/hukin-2020-0033. PMID: 33312291; PMCID: PMC7706677.
2. Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1080/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973.

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