Palms Forward Lateral Raise: Technique, Benefits, and Considerations

How do you lateral raise palms forward?

Performing a lateral raise with palms forward, also known as external rotation, is a specific variation of the traditional dumbbell lateral raise that can subtly alter muscle activation and joint mechanics, primarily targeting the medial (side) head of the deltoid while potentially offering a more comfortable range of motion for some individuals.

Understanding the Lateral Raise & Its Variations

The lateral raise is a fundamental isolation exercise designed to develop the deltoid muscles, particularly the medial head, which contributes significantly to shoulder width and definition. While the primary action is shoulder abduction (raising the arm out to the side), subtle changes in hand and arm position can influence the recruitment patterns of the deltoid's three heads (anterior, medial, posterior) and the involvement of synergistic muscles.

Common variations include:

• Neutral Grip (Palms Facing Each Other): A common starting point for many.
• Pronated Grip (Palms Facing Down): The most traditional lateral raise.
• Thumbs Up (Empty Can Variation): Often discussed in the context of rotator cuff health, though sometimes debated due to potential impingement risk for some.
• Palms Forward (External Rotation): The focus of this guide, involving external rotation of the humerus.

The "Palms Forward" Lateral Raise: Why & How It Differs

The "palms forward" position for a lateral raise involves externally rotating the humerus (upper arm bone) throughout the movement. This means your thumb will point outwards or slightly upwards, and your palm will largely face forward or slightly upward, rather than directly down.

• Anatomical Rationale: This external rotation places the humerus in a different relationship with the scapula (shoulder blade) and the glenoid fossa (shoulder socket). For some individuals, this position can create more space within the subacromial region, potentially reducing the risk of impingement of soft tissues (like the supraspinatus tendon or bursa) that might occur with a fully pronated (palms down) grip, especially at the end range of motion.
• Biomechanics: While the medial deltoid remains the primary mover, the external rotation may subtly increase the involvement of the posterior deltoid and rotator cuff muscles (especially the infraspinatus and teres minor) to maintain the externally rotated position. It can also make it feel like the medial deltoid is more isolated, as the anterior deltoid's involvement might be slightly reduced compared to a fully pronated grip, which often allows the anterior deltoid to assist more.

Step-by-Step Execution: Palms Forward Lateral Raise

Executing this variation correctly is key to maximizing its benefits and ensuring shoulder health.

• Setup:

  • Stance: Stand tall with feet shoulder-width apart, a slight bend in your knees, and your core braced.
  • Dumbbell Position: Hold a dumbbell in each hand, resting them at your sides.
  • Arm Position: Crucially, externally rotate your arms so your palms face forward (or slightly outward/upward) and your thumbs point away from your body. Maintain a slight bend in your elbows throughout the movement, but ensure it's fixed and not changing.

• Movement:

  • Concentric Phase (Raise): Initiate the movement by raising the dumbbells out to your sides. Focus on leading with your elbows, as if you're pouring water out of a pitcher, but instead, think of "lifting with your elbows" while maintaining the palms-forward orientation.
  • Peak Contraction: Continue raising the dumbbells until your arms are roughly parallel to the floor, or slightly below. Avoid going significantly higher than shoulder height, as this can increase impingement risk and shift tension away from the deltoids. At the top, your palms should still be facing forward.
  • Eccentric Phase (Lower): Slowly and with control, lower the dumbbells back to the starting position. Resist the urge to let gravity drop the weights. Maintain the palms-forward orientation throughout the descent.

• Breathing: Exhale as you raise the dumbbells (concentric phase) and inhale as you lower them (eccentric phase).

• Common Errors to Avoid:

  • Using Momentum: Swinging the weights up rather than lifting them with controlled muscle contraction.
  • Excessive Shrugging: Elevating your shoulders towards your ears, which engages the upper trapezius rather than isolating the deltoids. Keep your shoulders down and back.
  • Lifting Too Heavy: Sacrificing form for weight. This exercise is best performed with lighter weights for higher repetitions and strict control.
  • "Empty Can" Position: While the "palms forward" position involves external rotation, avoid excessively pointing your thumbs directly up in a way that causes pain or a "pinching" sensation. The goal is comfort and effective targeting, not extreme rotation.
  • Elbow Locking: Never lock your elbows; maintain a slight, consistent bend.

Benefits of the Palms Forward Lateral Raise

• Potentially Reduced Impingement Risk: For some individuals, the externally rotated (palms forward) position can create more space in the subacromial joint, leading to a more comfortable and pain-free range of motion, especially if they experience discomfort with traditional pronated lateral raises.
• Targeted Medial Deltoid Activation: While all lateral raise variations hit the medial deltoid, this specific hand position can help minimize the involvement of the anterior deltoid, allowing for more focused isolation of the side deltoid.
• Improved Shoulder Health: By promoting external rotation, this exercise can help strengthen the external rotators of the rotator cuff, contributing to overall shoulder stability and health.
• Training Variety: Incorporating different lateral raise variations can help stimulate muscle growth from various angles and prevent plateaus.

Who Should Consider This Variation?

• Individuals with Shoulder Discomfort: If you experience pain or pinching during traditional lateral raises, experimenting with the palms forward variation might alleviate discomfort.
• Those Seeking Greater Medial Deltoid Isolation: Athletes or bodybuilders specifically aiming to enhance shoulder width may find this variation effective.
• Anyone Looking for Training Diversity: Adding this to your routine can provide a new stimulus for your shoulder muscles.
• Individuals Working on External Rotation Strength: This variation implicitly trains the external rotators.

Integrating into Your Program

The palms forward lateral raise is best used as an isolation exercise, typically performed towards the end of a shoulder or upper body workout.

• Rep Ranges: Aim for higher repetitions, typically 10-20 repetitions per set, focusing on strict form and muscle contraction.
• Sets: 2-4 sets are generally sufficient.
• Placement: After compound movements like overhead presses, or as part of a dedicated shoulder accessory day.
• Progression/Regression: Progress by slowly increasing weight while maintaining form. Regress by lowering the weight or performing the exercise seated to reduce body momentum.

Safety and Considerations

While beneficial, the palms forward lateral raise is not a universal solution.

• Listen to Your Body: If you experience any sharp pain, stop immediately. The goal is to find a comfortable and effective range of motion.
• Start Light: Always begin with very light weights to master the form before increasing the load.
• Consult a Professional: If you have pre-existing shoulder conditions or chronic pain, consult with a physical therapist or certified personal trainer before attempting this or any new exercise.
• Not a Replacement for Compound Lifts: This is an isolation exercise and should complement, not replace, compound movements that work the shoulders more comprehensively.

Conclusion

The lateral raise with palms forward is a valuable variation that, when executed correctly, can effectively target the medial deltoid while potentially offering a more comfortable and joint-friendly option for some individuals. By understanding its biomechanical nuances and adhering to proper form, you can strategically incorporate this exercise to enhance shoulder development and contribute to overall shoulder health. Remember, precision and control always outweigh the amount of weight lifted when it comes to isolation exercises for the deltoids.