Lateral Raise Palms-Up

The palms-up lateral raise activates the middle deltoid as the middle deltoid is a primary shoulder abductor. Activating the middle deltoid contributes to the hypertrophy of the shoulder muscles, providing roundness and a fuller appearance. The supinated grip of this exercise, however, gives it a disadvantage for activating the middle deltoid compared to the traditional lateral raise (with palms facing downward).

Although it is primarily an exercise for aesthetics, lateral raises also serve as an auxiliary exercise that can increase strength involved in other multi-joint exercises.

Performing this exercise with dumbbells allows the lifter to isolate the contraction of each arm. This may also help determine any weaknesses, if any, as each arm contracts individually.

The deltoid is a thick, multipennate muscle that forms a curtain around the shoulder. It is the primary muscle involved with arm abduction and the middle fibers are a primary shoulder abductor. The supinated grip activates the anterior deltoid fibers to assist with shoulder abduction. When developed, the deltoids give the shoulder their round shape. The origin of the deltoid is located at the insertion of the trapezius, lateral third of the clavicle and the acromion spine of the scapula. Its insertion is located at the deltoid tuberosity of the humerus.

The supraspinatus is one of the four rotator cuff muscles. It is located on the posterior aspect of the scapula, underneath the trapezius. The supraspinatus assists the middle deltoid fibers with shoulder abduction. Its origin is located at the infraspinous fossa of the scapula. Its insertion is located at the greater tubercle of the humerus.

The biceps brachii consists of two heads, the long head and the short head. The long head tendon helps stabilize the shoulder joint and its origin is located at the tubercle and lip of the glenoid cavity of the scapula (shoulder blade). The biceps brachii are a primary supinator of the forearm, therefore, the palms-up grip activates the biceps brachii. The long head of the biceps brachii also acts as a stabilizer of the humeral head during shoulder abduction.

The wrist extensors and rotator cuff muscles play an essential role in stabilizing the wrists, forearms and shoulders during this exercise.

Lateral raise, cable lateral raise.

Performing traditional lateral raises (with palms facing downward) will activate the middle deltoid to a greater extent.

Focus on the concentric portion of the contraction, concentrating on “squeezing” as the arms approach shoulder level.

Emphasis on eccentric contractions, prolonging the eccentric portion of the contraction, may also be incorporated in a training program focused on increasing strength. This should be implemented accordingly and with adequate muscle recovery as eccentric contractions cause substantial damage to muscle tissue.

It’s important to note that your repetition and set volume will depend on your goals (e.g. strength, hypertrophy, muscular endurance). It is also important to allow adequate recovery days in between shoulder training days to allow muscles to repair.

Raising the arms above the level of the shoulder can minimize the activation of the deltoid and place negative stress on the shoulder joint.

Swinging the torso and/or moving the legs throughout the movement minimize the activation of the working muscles and increase the risk for injury. Do not use body momentum to lift the weight during concentric phases. Do not drop the weight on its way down. The concentric and eccentric phases should be controlled.

If the lifter has a compromised range of motion with the shoulder joint and/or performs this exercise incorrectly, this exercise can increase the risk of injury and/or exacerbate a previous injury. Performing this exercise with a weight too heavy for the lifter can also increase the risk for injury.

If proper technique and recovery are not adhered to, impingement syndrome, rotator cuff injuries, and glenoid labrum tears may result.

Lifters with a history of shoulder injury or present state of injury should consult with a physical therapist or orthopedic physician before performing this exercise.