The lateral raise is a common resistance training exercise known for developing shoulder width and definition. It involves lifting a weight, such as a dumbbell, out to the sides of the body. Its classification often confuses fitness enthusiasts, requiring a look into the core biomechanics of movement patterns. Clarifying this mechanical function provides a definitive answer for proper workout programming.
Understanding Push and Pull Mechanics
Resistance training movements are categorized based on the direction the weight moves relative to the torso. A “push” exercise moves resistance away from the center of the body. This pattern relies on muscles responsible for joint extension, such as the pectorals, triceps, and the anterior and medial heads of the deltoids. Examples include the overhead press or the bench press, where the load is pushed outward.
Conversely, a “pull” exercise moves resistance toward the body’s center, or moves the body toward an object. These movements primarily engage muscles responsible for joint flexion or retraction. The main muscle groups involved in pulling are the lats, other back muscles, the biceps, and the posterior deltoids. Rows, pull-ups, and bicep curls are classic examples where resistance is drawn closer to the body.
The Biomechanical Classification of the Lateral Raise
The mechanical action of the lateral raise is defined as shoulder abduction, which is the movement of the arm away from the midline of the body in the frontal plane. The primary muscle responsible for this movement is the lateral deltoid, also known as the medial deltoid. This head of the deltoid contracts to lift the arm out to the side, opposing the downward force of gravity acting on the weight.
During the concentric phase, when the arm is lifted, the resistance moves outward, away from the torso. Because the working muscles move the load further from the body’s core, the exercise functionally aligns with the definition of a push movement. The lateral raise is an isolation exercise requiring the lateral deltoid to push the arm away from the body’s center. This differentiates it from exercises like rows that pull the arm toward the body.
Integrating the Lateral Raise into Your Training Split
Based on its push classification, the lateral raise is most effectively programmed on “Push Days” in training structures like the Push/Pull/Legs split. This approach groups the lateral raise with other pushing exercises, such as chest presses and overhead shoulder presses. Grouping these movements ensures that associated muscle groups, primarily the anterior and medial deltoids and triceps, are worked on the same day. This also optimizes recovery time for opposing muscle groups.
The lateral raise is considered an accessory or isolation exercise. It should be placed later in the workout after compound push movements are completed. Positioning it toward the end allows the lifter to focus on isolating the lateral deltoid. This prevents premature fatigue of the muscle group needed for heavier compound lifts. This strategic placement ensures the muscle targeted for shoulder width receives sufficient volume alongside larger pressing movements.