Isolation — shoulders

Lateral Raise

Dumbbells or cable

The lateral raise is the best exercise for building shoulder width. It isolates the middle delt and creates the broad, athletic upper body that pressing alone will not.

Technique

1. 1Lean forward slightly with a small bend in your elbows
2. 2Raise out to the side until your arms are parallel to the floor — no higher
3. 3Let the pinky side lead slightly at the top, as if pouring a jug
4. 4Do not use momentum — swinging reduces deltoid recruitment
5. 5Very light weights are normal here — 5–15 kg is a lot for most people

Sets and reps