2 Shoulder Exercises to Substitute Traditional Lateral Raises

Check out 2 exercises better than traditional lateral raises for maximum shoulder muscle growth.

One of the many ways to look more muscular than you actually are is to visually make your upper body stronger and more defined. For men, that means having broader shoulders compared to their waist width. And if you want broader shoulders, one of the most traditional exercise you can do are the dumbbell lateral raises.

To perform the dumbbell lateral raise, start with a dumbbell in each hand at your sides, palms facing your body. Stand with a slight bend in your knees and maintain a straight back. Engage your core and lift both dumbbells to the sides until your arms are parallel to the ground, ensuring a slight bend in your elbows. Hold for a moment, feeling the contraction in your lateral deltoids, and then lower the weights back down with control.

In paper, this is an excellent exercise and that is why so many people do them when targeting the shoulders. However, according to Braydon Barrett, you should swap your dumbbell lateral raise for one of these two other options.

Braydon Barrett is a strength coach focused on transforming people’s life through exercise. He is the founder of Look Like You Lift, a company whose missions is to give everyone an opportunity to get lean and look like someone who spends time training their body to maximise their strength and health.

The information for this article is largely based on a video posted by Mind Pump TV, a YouTube channel with more than 700K subscribers focused on all things related to fitness and weightlifting.

According to Braydon, the following exercises are game-changing to pump your side deltoids and take them to new heights. And yes, he says you can definitely ditch the traditional lateral dumbbell raise after following his instructions. These exercises not only target your medial delts more effectively but also provide a fuller range of motion for optimal muscle growth.

So let’s dig deeper into what you can be doing to develop better, stronger and bigger shoulders.

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2 Shoulder Exercises Better Than Traditional Lateral Raises

Before we dive into the superior exercises, let’s address the elephant in the room—the dumbbell lateral raise. It’s a staple in many shoulder workouts, but have you ever wondered why? Braydon here is just as puzzled.

As Braydon explains it, dumbbell lateral raises stop at a point where the tension is highest on your muscle. So why settle for less?

You should know that the more tension your muscle receives, the more cells on that muscle get damaged. It is the process of damaging cells and recovering from it that builds stronger muscle tissue and make them grow.

In other words, Braydon tells his viewers that dumbbell lateral raises use only a partial range of motion of the exercise. The following two exercises offer a longer range of motion and potential for much more muscle growth.

Exercise 1: Reverse Cable Lateral Raise

Let’s jump into the first game-changer—the reverse cable lateral raise. For this exercise, we’re ditching the traditional dumbbells and opting for figure-eight straps or cuffs. Step over the cable line, slightly lean forward, and position your hands slightly behind you. This setup ensures a fantastic shoulder stretch.

Now, extend your arms outward, keeping your hands behind your shoulders as much as possible. Lift your arms as high as you can, feeling the burn in those medial delts, and then bring them back down. Ensure a controlled negative movement, pulling the cables all the way back to feel that satisfying stretch. At the peak of the lift, give your delts a good squeeze. This exercise not only targets the medial delts more effectively but also provides a longer range of motion compared to the traditional lateral raise.

Exercise 2: Overhead Lateral Raise with Full Range of Motion

Source: Courtesy of CrossFit Inc.

The second star of our shoulder growth show is the overhead lateral raise. Start with your palms facing each other, shoulders back, and chest up. Extend your arms, envisioning the creation of the most massive circle possible with your hands. Open up to the top, emphasizing the stretch in your medial delts, and then smoothly bring your arms back down.

As you lower your arms, focus on drawing that imaginary circle again, maximizing the range of motion. If you feel a bit of trap engagement, no worries—it’s part of the process. Embrace those meaty traps while sculpting those side delts.

Why These Exercises Work?

The key to these exercises lies in their ability to target the medial delts through a more extended range of motion. Unlike the traditional lateral raise that stops short, these movements allow you to push your muscles to their limits, promoting optimal muscle growth. Just as you wouldn’t limit a bicep curl to half the range, why settle for less when it comes to lateral raises?

Read Also: 6 Amazing Bodyweight Shoulder Exercises

Incorporating the reverse cable lateral raise and overhead lateral raise into your shoulder routine will undoubtedly elevate your gains. Say goodbye to the limitations of the traditional dumbbell lateral raise and embrace the potential for fuller, more robust side delt development. Give these exercises a shot, and you’ll be popping like never before.

To fully understand why these exercises are better than traditional lateral raises, you can check out the video below. In it, Braydon Barrett also demonstrates how to perform each exercise correctly, in case it was not very clear from the description above.

If you really want to target your side delts and look more muscular, you can add both of these exercises to your upper body split program. If not, you can simply swap your traditional dumbbell lateral raise for one of these movements mentioned.

Happy training!

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Developing strong shoulders is crucial for various reasons, encompassing both functional and aesthetic aspects. Here are some key reasons highlighting the importance of shoulder strength:

1. Functional Movement: Strong shoulders are fundamental for performing daily activities and functional movements. Whether lifting groceries, reaching for items on high shelves, or even pushing and pulling objects, shoulder strength plays a pivotal role in executing these actions efficiently and with reduced risk of injury.
2. Upper Body Stability: The shoulders serve as a critical component in maintaining upper body stability. A strong shoulder complex contributes to better posture and helps stabilize the spine, which, in turn, enhances overall body mechanics. This stability is essential for preventing imbalances that can lead to discomfort and injuries.
3. Athletic Performance: In various sports, from swimming to basketball, strong shoulders are essential for optimal performance. Swimmers rely on powerful shoulder muscles for efficient strokes, while athletes in racquet sports need shoulder strength for accurate and powerful shots. Well-developed shoulders contribute to improved athletic prowess across a spectrum of activities.
4. Injury Prevention: Weak shoulders can lead to imbalances in the musculoskeletal system, increasing the risk of injuries. A strong shoulder girdle provides support to the surrounding joints, reducing the likelihood of strains, dislocations, and overuse injuries. This is particularly crucial in activities that involve repetitive shoulder movements, such as overhead lifting or throwing.
5. Posture Improvement: Strong shoulders contribute to better posture by supporting the spine and preventing slouching. Poor posture can lead to various issues, including neck and back pain. Strengthening the shoulders helps create a stable foundation for the upper body, promoting an upright and aligned posture.
6. Aesthetic Appeal: Well-developed shoulders contribute to a balanced and aesthetically pleasing physique. Strong, sculpted shoulders enhance the overall upper body aesthetics, creating a visually appealing physique. This is often a sought-after goal for individuals engaged in fitness and bodybuilding.
7. Rotator Cuff Health: The rotator cuff, a group of muscles and tendons in the shoulder, is vital for shoulder stability and range of motion. Strengthening the shoulders, including the rotator cuff, helps maintain joint health and reduces the risk of conditions like rotator cuff injuries or impingement.
8. Improved Functionality with Age: As individuals age, maintaining shoulder strength becomes increasingly important for preserving independence and functional abilities. Strong shoulders support activities of daily living and contribute to a higher quality of life, allowing individuals to maintain their autonomy as they age.

Incorporating a well-rounded shoulder workout into a fitness routine is essential for overall strength, functionality, and injury prevention. Whether for daily tasks, athletic pursuits, or aesthetic goals, the importance of developing strong shoulders cannot be overstated.

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