Lateral Raise vs Side Raise: Which One Gives You the Best Shoulder Gains?

What To Know

The lateral raise is a classic exercise that targets the lateral deltoid, the muscle responsible for shoulder abduction (raising your arms away from your sides).
The main difference between the lateral raise and side raise lies in the plane of motion.
A lateral raise primarily works in the **sagittal plane**, moving your arms straight out to the sides.

When it comes to sculpting strong and defined shoulders, the lateral raise reigns supreme. But have you ever heard of the side raise? Is it just another name for the same exercise, or is there a hidden distinction? In this blog post, we’ll dive deep into the lateral raise vs side raise debate, exploring the subtle differences between these exercises and how they impact your shoulder development.

In This Article

Understanding the Basics: Lateral Raise
Introducing the Side Raise: A Close Cousin
The Key Difference: Movement Plane
Benefits of Each Exercise
Choosing the Right Exercise for You

Understanding the Basics: Lateral Raise

The lateral raise is a classic exercise that targets the lateral deltoid, the muscle responsible for shoulder abduction (raising your arms away from your sides). It’s a go-to move for building shoulder width and definition.
How to Perform a Lateral Raise:
1. Stand with your feet shoulder-width apart, holding dumbbells in each hand.
2. Keep your back straight and core engaged.
3. Slowly raise your arms to the sides, keeping them slightly bent at the elbow.
4. Pause at the top, squeezing your shoulder muscles.
5. Slowly lower the dumbbells back to the starting position.

Introducing the Side Raise: A Close Cousin

The side raise, while often used interchangeably with the lateral raise, involves a subtle yet significant difference in form. It emphasizes shoulder flexion, the movement of bringing your arm forward and upward, rather than just raising it laterally.
How to Perform a Side Raise:
1. Stand with your feet shoulder-width apart, holding dumbbells in each hand.
2. Keep your back straight and core engaged.
3. Slowly raise your arms to the sides, keeping them slightly bent at the elbow, but with a slight forward motion.
4. Pause at the top, squeezing your shoulder muscles.
5. Slowly lower the dumbbells back to the starting position.

The Key Difference: Movement Plane

The main difference between the lateral raise and side raise lies in the plane of motion. A lateral raise primarily works in the **sagittal plane**, moving your arms straight out to the sides. A side raise, on the other hand, involves a slight **frontal plane** component, bringing your arms forward and upward.

Benefits of Each Exercise

Lateral Raise:

Enhanced Shoulder Width: The lateral raise directly targets the lateral deltoid, which is crucial for building shoulder width.
Improved Shoulder Stability: Strengthening the lateral deltoid contributes to better shoulder stability, reducing the risk of injuries.
Increased Range of Motion: The lateral raise can help increase your shoulder’s range of motion, promoting flexibility.

Side Raise:

Increased Shoulder Strength: The slight forward motion of the side raise engages more of the anterior deltoid, contributing to overall shoulder strength.
Improved Shoulder Function: Strengthening the anterior deltoid is essential for everyday activities like reaching and lifting.
Enhanced Upper Body Aesthetics: The side raise can help sculpt a more defined and balanced shoulder physique.

Choosing the Right Exercise for You

So, which exercise should you choose? It depends on your fitness goals and preferences.

For pure shoulder width and definition: Opt for the **lateral raise**.
For overall shoulder strength and functional improvement: Choose the **side raise**.
For a balanced approach: Incorporate both exercises into your routine.

Preventing Injuries: Proper Form is Key

Regardless of which exercise you choose, maintaining proper form is essential to avoid injuries. Here are some tips:

Keep your back straight and core engaged.
Maintain a slight bend in your elbows throughout the movement.
Don’t swing your arms or use momentum.
Focus on controlled movements and a full range of motion.
Start with a lighter weight and gradually increase as you get stronger.

Beyond the Basics: Variations for Increased Challenge

Once you’ve mastered the basic lateral and side raises, you can explore variations to challenge your muscles further.

Dumbbell Lateral Raise with a Pause: Pause at the top of the movement for a few seconds to increase time under tension.
Cable Lateral Raise: Use a cable machine for added resistance and control.
Seated Lateral Raise: Perform the exercise while seated to isolate the shoulder muscles.
Dumbbell Side Raise with a Twist: Add a slight twist at the top of the movement to engage more muscles.

Wrapping Up: Understanding the Nuances of Shoulder Training

The lateral raise and side raise are both valuable exercises for building strong and sculpted shoulders. By understanding their subtle differences and choosing the right variation for your goals, you can maximize your shoulder gains while minimizing the risk of injuries.