The same demo you get in the GymAdapt app for this exercise.
How to do it
What it should feel like
A burn in the side of the shoulders. If your neck and traps are doing the work, the weight is too heavy.
Common mistakes
- Swinging the weight. Momentum takes the work off the delts. Go lighter and slower.
- Shrugging. Keep the shoulders down.
- Raising too high. Stopping at shoulder height keeps tension on the side delts.
- Straight, locked arms. A soft bend is easier on the elbows.
Variations
Heavier pressing for overall shoulder size.
The bent-over version for the back of the shoulder.
Constant tension from the bottom of the movement.
Sets, reps and programming
| Goal | Sets × reps | Effort | Rest |
|---|---|---|---|
| Muscle | 3 × 8–15 | 0–2 reps in reserve | 60–90 s |
| Small muscles (delts, calves) | 3–4 × 12–20 | 0–2 reps in reserve | 45–75 s |
| Learning it | 2 × 12–15, light | Slow, 1 s squeeze | 60 s |
Do them often: 2 to 3 times a week works well for the side delts. Add reps before weight. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.
Questions people ask
How heavy should lateral raises be?
Light. Most people do best with weights they can lift for 12 to 20 controlled reps.
Why do I feel lateral raises in my traps?
You are probably shrugging or going too heavy. Lower the weight and keep the shoulders down.
How high should I raise?
To about shoulder height. Going higher shifts work to the traps.
How many sets and reps for lateral raises?
3 to 4 sets of 12 to 20 reps, close to failure.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Every exercise in GymAdapt comes with a demo like this, plus a target that moves.
An AI plan for your goal and equipment, a video for every lift, and next session's weight set from what you logged.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only.