Lateral Raises
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Standing/seated arm abduction raise emphasizing the medial deltoid (true abduction involving all three heads plus supraspinatus).
Detail
Lateral raises produce true abduction, which involves all 3 heads of the deltoid with primary emphasis on the medial deltoid (also involving the supraspinatus). Medial-deltoid ROM is 90 degrees of shoulder-joint abduction. Some people may need a bent-over position of up to 45 degrees to fully isolate the medial deltoid. Beware of internal and external rotations; the greater-tubercle and acromion-process relationship limits the movement, so this position does not allow the use of heavy weights. Listed muscles: Deltoid (3 heads), MEO Medial Deltoid; Secondary: Serratus Anterior. The "midrange" of the deltoid Positions-of-Flexion chart is cable/dumbbell lateral raises.
Key facts
- Primary: Deltoid (3 heads), MEO Medial Deltoid; Secondary: Serratus Anterior.
- True abduction; medial-deltoid ROM 90 degrees.
- Use light weights only; beware internal/external rotation and impingement.
Connections
- medial-deltoid — primary emphasis.
- deltoids — all three heads engaged.
- supraspinatus — involved in abduction.
- abduction — the joint action.
- upright-row — other medial-deltoid exercise.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.