

3–4 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)
3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)
2–3 sets × 15–20 reps per arm (30–50% 1RM, RPE 5–7)
Raise to shoulder height
Lead with elbow
Squeeze side delt at top
Control the descent
No swinging or momentum
Maintain constant tension
Using momentum or swinging
Raising too high above shoulder


3–4 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)
3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)
2–3 sets × 15–20 reps per arm (30–50% 1RM, RPE 5–7)
Raise to shoulder height
Lead with elbow
Squeeze side delt at top
Control the descent
No swinging or momentum
Maintain constant tension
Using momentum or swinging
Raising too high above shoulder
Not leading with elbow
Leaning away from cable
Going too fast
Not achieving peak contraction
Not leading with elbow
Leaning away from cable
Going too fast
Not achieving peak contraction
The single arm bent over cable lateral raise is an isolation exercise that targets the posterior deltoid. The cable provides constant tension and the bent-over position emphasizes the rear delts.
The dumbbell lateral raise is an isolation exercise that targets the medial deltoid. This movement is excellent for building shoulder width and creating the coveted V-taper physique.
The seated dumbbell lateral raise is an isolation exercise that targets the medial deltoid. The seated position eliminates lower body momentum and ensures strict form, making it excellent for building shoulder width and definition.
The machine lateral raise is an isolation exercise that targets the medial deltoid with a fixed movement path. This machine variation eliminates momentum and provides constant tension, making it excellent for building shoulder width and definition.
The single arm bent over cable lateral raise is an isolation exercise that targets the posterior deltoid. The cable provides constant tension and the bent-over position emphasizes the rear delts.
The dumbbell lateral raise is an isolation exercise that targets the medial deltoid. This movement is excellent for building shoulder width and creating the coveted V-taper physique.
The seated dumbbell lateral raise is an isolation exercise that targets the medial deltoid. The seated position eliminates lower body momentum and ensures strict form, making it excellent for building shoulder width and definition.
The machine lateral raise is an isolation exercise that targets the medial deltoid with a fixed movement path. This machine variation eliminates momentum and provides constant tension, making it excellent for building shoulder width and definition.