Bodyweight Lateral Raise

Beginner Isolation

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A lateral raise with no weight: both straight arms rise out to the sides to shoulder height. It trains the side delts and suits warm-ups, high-rep shoulder work, or learning the raise before adding dumbbells.

Also known as: Lateral Raise Bodyweight, Lateral Raise Without Weights, Bodyweight Side Raise, Arm Lateral Raise

How to do the Bodyweight Lateral Raise

  1. Stand tall, arms at your sides, hands open.
  2. Raise both arms out to the sides, palms facing down.
  3. Stop at shoulder height without shrugging.
  4. Lower slowly back to your sides.
Full technique — 6 steps
  1. Stand tall with feet about hip width apart and your arms hanging at your sides, hands open.
  2. Set your shoulders down and keep your arms straight.
  3. Raise both arms out to the sides with your palms facing the floor.
  4. Lift until your arms reach shoulder height without shrugging upward.
  5. Pause briefly at the top with your arms level with your shoulders.
  6. Lower your arms back to your sides along the same path with steady control.

Common mistakes

  • Turning it into a front raise
  • Raising well above shoulder height
  • Shrugging shoulders during the raise
  • Swinging the torso for momentum
  • Rushing the lowering phase

Form cues

  • Stop at shoulder height
  • Keep shoulders down
  • Raise out, not forward
  • Keep torso quiet
  • Palms face the floor

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Cable machine

Dumbbells

Kettlebell

Resistance bands

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. This exercise Bodyweight Lateral Raise Beginner
  2. Harder Dumbbell Bent Arm Lateral Raise Beginner
  3. Harder Dumbbell Lateral to Front Raise Beginner

Quick answers

What muscles does the Bodyweight Lateral Raise work?

Primary: Side delts 8/10. Also works: Supraspinatus 5/10, Front delts 4/10, Traps 4/10, Serratus anterior 3/10.

When should I do the Bodyweight Lateral Raise in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

How many sets and reps of the Bodyweight Lateral Raise?

Strength: 2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2–3 sets of 15–20 reps, rest 30 s, 5 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 30 s, 4–5 reps in reserve.

What can I do instead of the Bodyweight Lateral Raise?

Cable machine: Leaning Cable Lateral Raise. Dumbbells: Single Arm Dumbbell Lateral Raise, Seated Dumbbell Swing Lateral Raise. Kettlebell: Kettlebell Long Lever Lateral Raise, Kettlebell Lateral Raise. Resistance bands: Seated Resistance Band Lateral Raise, Resistance Band Y-Raise.

What is a harder version of the Bodyweight Lateral Raise?

Dumbbell Bent Arm Lateral Raise (Beginner), Dumbbell Lateral to Front Raise (Beginner).

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