Lateral Raises: Understanding Difficulty, Improving Form, and Building Shoulder Strength

Why can't I do lateral raises?

Difficulty performing lateral raises often stems from a combination of improper technique, muscle imbalances, mobility restrictions in the shoulder and thoracic spine, or underlying musculoskeletal issues that require a targeted, evidence-based approach to resolve.

Understanding the Lateral Raise: Anatomy and Biomechanics

The lateral raise is an isolation exercise primarily targeting the lateral (or medial) head of the deltoid muscle, which is crucial for shoulder width and aesthetic development. Understanding its biomechanics is key to performing it correctly and identifying why you might be struggling.

• Primary Movers:
  • Lateral Deltoid: Initiates and performs the majority of the shoulder abduction (lifting the arm out to the side) up to approximately 90 degrees.
  • Supraspinatus: A rotator cuff muscle that assists the lateral deltoid in initiating abduction, especially in the first 15-30 degrees.
• Stabilizer Muscles: These muscles work to provide a stable base for the movement and control the scapula (shoulder blade).
  • Rotator Cuff Muscles (Infraspinatus, Teres Minor, Subscapularis): Stabilize the glenohumeral (shoulder) joint.
  • Trapezius (Middle and Lower): Depress and retract the scapula, preventing shrugging.
  • Serratus Anterior: Protracts and upwardly rotates the scapula, crucial for overhead movements and proper scapular rhythm.
• Movement Mechanics: The arm abducts at the glenohumeral joint, with the scapula simultaneously rotating upward (scapulohumeral rhythm) to allow for full range of motion. The focus is on lifting the weight directly out to the sides, leading with the elbows, with a slight bend in the elbow joint.

Common Reasons for Difficulty and Inability

Challenges with lateral raises are often multi-factorial. Pinpointing the exact cause requires self-assessment and potentially professional guidance.

• Improper Form and Technique:

  • Using Too Much Weight: This is perhaps the most common mistake. When the weight is too heavy, the body compensates by recruiting larger, stronger muscles, turning the exercise into a partial shrug or an uncontrolled swing.
    • Consequence: Reduced activation of the lateral deltoid, increased risk of injury to the neck and upper traps.
  • Excessive Torso Movement or "Cheating": Rocking the body, leaning back, or using momentum from the hips or back indicates the weight is too heavy or control is lacking.
    • Consequence: Shifts tension away from the target muscle, engages the lower back and upper traps excessively.
  • Elbows Dropping Below Hands: If your elbows are lower than your wrists/hands throughout the raise, the tension is often shifted from the lateral deltoid to the anterior deltoid or biceps.
    • Consequence: Ineffective targeting of the lateral deltoid.
  • Internal Rotation of Shoulders: Allowing the thumbs to point down excessively at the top of the movement can internally rotate the humerus, potentially impinging structures within the shoulder joint.
    • Consequence: Increased risk of shoulder impingement or rotator cuff irritation.
  • Shrugging the Shoulders: Activating the upper trapezius instead of the lateral deltoids to lift the weight.
    • Consequence: Leads to overdeveloped upper traps and underworked lateral deltoids, contributing to muscle imbalances and neck tension.

• Muscle Imbalances and Weakness:

  • Weak Lateral Deltoids: If the target muscle itself is weak, it simply won't be able to lift the desired weight with good form.
  • Weak Rotator Cuff: A weak or unstable rotator cuff can compromise shoulder joint integrity, leading to poor control, pain, or an inability to perform the movement smoothly.
  • Overactive Upper Trapezius: If the upper traps are dominant, they may take over the movement, preventing the lateral deltoid from being properly engaged.
  • Weak Scapular Stabilizers (e.g., Serratus Anterior, Lower/Middle Traps): Poor scapular control means the shoulder blade doesn't move optimally with the arm, hindering proper shoulder mechanics and range of motion.

• Mobility and Flexibility Restrictions:

  • Thoracic Spine Immobility: A stiff upper back can limit the ability to extend and rotate the spine, which is crucial for achieving full shoulder abduction without compensation.
  • Shoulder Girdle Stiffness: Tightness in muscles like the latissimus dorsi, pectoralis major/minor, or teres major can restrict the upward rotation and elevation of the scapula, limiting the range of motion for the lateral raise.
  • Glenohumeral Joint Restrictions: Capsular tightness or adhesions within the shoulder joint itself can directly impede abduction.

• Previous Injuries or Pain:

  • Shoulder Impingement Syndrome: Pain, weakness, and limited range of motion when lifting the arm overhead or out to the side, often due to compression of tendons or bursa.
  • Rotator Cuff Tears or Tendinopathy: Damage or inflammation of the rotator cuff tendons can cause significant pain and weakness during abduction.
  • AC Joint Issues (Acromioclavicular Joint): Pain at the top of the shoulder, especially when lifting the arm across the body or overhead, can make lateral raises uncomfortable or impossible.
  • Bursitis: Inflammation of the bursa (fluid-filled sacs that cushion joints) can cause pain during shoulder movement.
  • Nerve Impingement: Issues in the cervical spine (neck) can refer pain or weakness to the shoulder and arm.

Strategies to Overcome Challenges

Addressing the root cause is paramount. A systematic approach incorporating form correction, targeted strengthening, and mobility work can significantly improve your ability to perform lateral raises.

• Prioritize Form Over Weight:

  • Start Light or with No Weight: Master the movement pattern with very light dumbbells or even just your body weight. Focus on feeling the lateral deltoid contract.
  • Mind-Muscle Connection: Actively think about squeezing the lateral deltoid. Imagine pouring water out of a pitcher at the top of the movement (slight internal rotation of the wrist, thumbs slightly down).
  • Control the Movement: Lift slowly and deliberately, pausing briefly at the top (when elbows are at shoulder height), and control the eccentric (lowering) phase. Avoid letting the weights drop.
  • Maintain a Slight Elbow Bend: Keep a consistent, slight bend in your elbows throughout the movement.
  • Keep Shoulders Down: Actively depress your scapulae to prevent the upper traps from taking over.

• Address Muscle Imbalances:

  • Strengthen Weak Lateral Deltoids:
    • Cable Lateral Raises: Provide constant tension throughout the range of motion.
    • Machine Lateral Raises: Offer stability and make it easier to isolate the target muscle.
    • Single-Arm Lateral Raises: Can help identify and correct unilateral weaknesses.
    • Higher Reps, Lighter Weight: Focus on time under tension and muscle fatigue.
  • Strengthen Rotator Cuff:
    • Internal and External Rotations: With resistance bands or light dumbbells.
    • Face Pulls: Excellent for rear deltoids and external rotators.
  • Strengthen Scapular Stabilizers:
    • YTWLs: Prone exercises targeting lower/middle traps and serratus anterior.
    • Band Pull-Aparts: Engage the rear deltoids and scapular retractors.
  • Stretch Overactive Muscles:
    • Upper Trapezius Stretches: Gentle neck stretches.
    • Pectoralis Stretches: Doorway stretches.
    • Latissimus Dorsi Stretches: Overhead reaches, child's pose variations.

• Improve Mobility and Flexibility:

  • Thoracic Mobility Drills:
    • Cat-Cow: Improves spinal segmentation.
    • Thoracic Extensions over Foam Roller: Increases extension.
    • Side-Lying Thoracic Rotations: Enhances rotation.
  • Shoulder Mobility Drills:
    • Arm Circles: Controlled, small to large circles.
    • Band/Stick Dislocates (Pass-Throughs): Improves shoulder flexion and external rotation (use caution and go slow).
    • Pendulum Swings: Gentle range of motion for the glenohumeral joint.
  • Pec and Lat Stretches: Consistent stretching to improve shoulder girdle freedom.

• Consider Exercise Variations and Regressions:

  • Leaning Lateral Raises: Leaning away from a stable object (like a pole) can change the resistance curve, making the exercise harder at the bottom and easier at the top, allowing for better lateral deltoid activation.
  • Prone Lateral Raises: Performing lateral raises face down on an incline bench can reduce the involvement of the upper traps.
  • Partial Range of Motion: If full range is painful, start with a pain-free partial range and gradually increase as mobility and strength improve.

• Listen to Your Body and Seek Professional Help:

  • Do Not Push Through Pain: Pain is your body's signal that something is wrong. Stop the exercise if you experience sharp or persistent pain.
  • Consult a Professional: If you're experiencing persistent pain, severe limitations, or suspect an injury, consult a physical therapist, kinesiologist, sports medicine doctor, or certified strength and conditioning specialist. They can provide an accurate diagnosis and a personalized rehabilitation plan.

The Path to Effective Lateral Raises

Overcoming the inability to perform lateral raises is a journey that requires patience, consistency, and a scientific approach. By dissecting the movement, identifying your specific limitations (whether biomechanical, muscular, or related to mobility), and systematically addressing them, you can build the strength, stability, and control needed for effective and pain-free lateral raises. This not only enhances your shoulder development but also contributes to overall shoulder health and functional strength.