Strength
45° lateral raises
Build wider, stronger shoulders with controlled lateral raises at 45 degrees.
How to perform.
Follow the sequence — setup is half the lift.
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing inward.
Brace your core and keep a slight bend in your elbows throughout the movement.
Raise the dumbbells to the sides at a 45-degree angle, not straight out to the side, stopping when your arms reach shoulder height.
Pause at the top for one second while squeezing your shoulder muscles.
Lower the dumbbells back to the starting position in a controlled manner over two seconds.
Rest briefly and repeat for your target number of repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the dumbbells instead of controlling the weight with your shoulders.
- Raising the arms straight out to the side rather than at the 45-degree angle, which reduces shoulder engagement.
- Locking out your elbows, which places stress on your joints instead of keeping tension on the muscles.
- Lifting too heavy, leading to poor form and reliance on traps and neck muscles instead of shoulder isolation.
- Shrugging your shoulders toward your ears during the lift instead of keeping them down and back.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.