Alternating Lateral Raises
This shoulder exercise mainly works your rear shoulders and middle shoulders, with help from your traps, rhomboids and infraspinatus. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Alternating Lateral Raises
Sit in a armless chair. Start upright, raising both arms out to the sides. Next, lean forward and raise again. Repeat the process.
Common mistakes
Avoid swinging the arms or using momentum. Keep movements controlled and don't raise past shoulder height.
Breathing
Exhale when raising arms; inhale when returning to starting position.
Muscles worked
Primary Muscles
Rear Shoulders, Middle Shoulders
Secondary Muscles
Traps, Rhomboids, Infraspinatus, Teres Minor
Tertiary Muscles
Front Shoulders
