FlexLateral Raises
Muscles worked
- Lateral Deltoid
- Anterior Deltoid
- Trapezius Upper Fibers
- Supraspinatus
- CategoryPush
- Default target3 sets × 10–12 reps per side
- EquipmentDumbbells
- Movement patternIsolation Upper
- Training stylesHypertrophy, Strength
- LevelBeginner-friendly
Technique
Setup
Stand tall with dumbbells at your sides. Lean forward slightly (about 10-15 degrees) at the hips.
Movement
Raise your arms out to the sides, leading with the elbows. Stop when your arms are parallel to the floor, then lower slowly.
Form Tip
Keep a slight bend in your elbows. Imagine 'pouring water' out of a pitcher at the top of the movement (slight internal rotation) to maximize lateral deltoid activation.
Increase Difficulty
Increase the weight or add a 2-second pause at the top of the rep.
Decrease Difficulty
Perform the raises seated or use lighter weights to ensure strict form without swinging.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.