Muscle Sport Magazine

Side Lateral Raises – Light & Strict For Optimal Growth

Working your shoulders can be a tricky task, indeed. Sure, we all want boulder-like deltoids and do not want to cheat ourselves by using a weight that is too light. But take a step back and look at the big picture for a moment – using the amount of weight that you can handle properly and stay injury-free should eclipse any reason for blowing out crappy reps and tearing your rotator cuff in the process.

So if you choose to use a moderate weight for presses, take it down a notch when it comes to side lateral raises.

Put away that inflated ego of yours and grab a pair of dumbbells that you will be able to handle for 12-to-15 reps, but with a small caveat. Do not allow the weights to touch your sides or one another. This will give you more of that oh-so-important Time Under Tension, which will do a lot more for you in the long run than swinging the weights up and down with a long pause in between leaning them on your outer thighs.


Using 25 or 30-pound dumbbells to start off with will do the trick. And you can alternate between the standing and seated variety each time you hit shoulders to mix things up. Want to really torture yourself? Sit on a bench the long way and hold each rep above the bench. Better stick with the lighter dumbbells if you want to do a full set strictly.

Set 1: 25-pound dumbbells, 15 reps

Set 2: 30-pound dumbbells, 12 reps

Set 3: 35-pound dumbbells, 12 reps (super set with 20-pound DBs for 15 reps)


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  1. Pingback: Rich Piana Training Deltoids | Muscle Sport Magazine

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