Lateral raises are a popular exercise to build strong, wide shoulders. But if done the wrong way, they can also lead to serious shoulder pain. Fitness experts warn that many people—both beginners and experienced lifters—make common mistakes with this move.
In a new video from Men’s Health, fitness director Ebenezer Samuel, C.S.C.S., and trainer Jonathan Chadwell show how to do lateral raises safely while still getting great results.
The key tip? Don’t raise your arms directly out to your sides. Instead, lift the dumbbells slightly in front of your body. This small change protects your shoulder joints and helps your muscles grow better.
“Jonathan keeps his elbows slightly in front of his shoulders while lifting,” explains Samuel. “This helps protect the shoulder joint.” Chadwell also keeps his shoulders in what’s called an “externally rotated” position—meaning the shoulder joint is turned slightly outward, giving the rotator cuff more room to move safely.
According to Samuel, many people spend too much time in an “internally rotated” shoulder position—where the shoulders turn inward—which isn’t good for joint health. “That’s why we want to train our shoulders to move in the opposite direction as much as we can,” he says.
One way to do that is to use an open palm position while lifting. If you raise your arms with your palms facing down, it keeps your shoulders in a less safe position. But turning your thumbs slightly up as you lift helps move your shoulders into a safer angle.
Samuel recommends a simple two-step fix for better form:
- Keep your wrists just slightly in front of your shoulders while lifting.
- As you raise the dumbbells, turn your hands so your thumbs start pointing toward the ceiling.
This small form tweak helps you avoid injury and lets you keep building strong shoulders for years to come. Plus, it can also bring your mid-back muscles into the exercise, giving you even more strength benefits.
