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§ L · Exercises · ShouldersUpdated 6/2026

Lateral Raise Hold

This exercise strengthens the side delts and builds shoulder endurance. It helps with overhead lifts and upper body stability.

Muscle group
Shoulders
Equipment
Dumbbell
Exercise type
Isolation
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Shoulders

How to perform

§ 02 · Steps
  1. 01

    Stand upright with your feet hip-width apart and lightly brace your core.

  2. 02

    Hold the dumbbells at your sides with your palms facing your body, keeping your shoulders down and your shoulder blades pulled slightly back and down.

  3. 03

    Raise the dumbbells out to your sides in a controlled motion until they reach shoulder height, keeping a slight bend in your elbows and your wrists neutral.

  4. 04

    Hold the position for the prescribed time without swinging or leaning your upper body, and maintain tension in your shoulders.

  5. 05

    Lower the dumbbells slowly back to the starting position and regain control before the next repetition.

Beginner's guide

§ 03 · Guide
What it works

This exercise strengthens the side delts and builds shoulder endurance. It helps with overhead lifts and upper body stability.

What it should feel like

You should feel the hold in the side of your shoulders. It should not be felt mostly in your neck, traps, or arms.

Most common mistake

A common mistake is shrugging the shoulders or using momentum. Use a lighter weight and keep your shoulders down throughout the hold.

How to get started at the gym

§ 04 · SisuLift

Lateral Raise Hold is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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SisuLift app workout view

Tips

§ 05 · Tips

Keep your shoulders away from your ears and avoid overactivating your upper traps. Choose a weight that allows you to maintain shoulder level without using momentum for the entire hold.

This exercise primarily develops endurance and mind-muscle connection in the middle deltoids through an isometric hold.

More exercises: Shoulders

§ 06 · Same muscles

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