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Horizontal arm extensions to the sides
Last reviewed: 04.07.2025
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Horizontal lateral raises
Use a bench to build strong shoulder muscles
The overhead press isn't the only (or safest) way to build strong shoulders. Lateral raises target the weakest part of your shoulders at the back, and they also strengthen your stabilizer muscles and protect your rotator cuff. Use this exercise as a substitute for bent-over lateral raises.
- Advantages
Many injuries are caused by muscle imbalances – the back is weaker than the front. Lateral raises work the back of your shoulders and improve flexibility – an overlooked component of healthy hinge joints. Developing stable shoulder muscles will allow you to perform better in strength training.
- How to perform them
Take a dumbbell in your right hand and lie down on the left side of a flat bench.
The arm should be lowered straight down, perpendicular to the floor. The palm should be turned towards you, the arm slightly bent at the elbow.
Slowly raise your arm straight up over your shoulder (keeping the bend in your elbow). Then slowly return to the starting position.
Repeat 2-3 sets of 12-15 reps on each side.
- Expert Council
To better develop the rotator cuff muscles, rotate your wrist as you raise your arm. As you begin to raise your arm, your palm should face your foot. As you lift the dumbbell, rotate your arm so that your palm faces your head.
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