What Is the Overhead Lateral Raise

The overhead lateral raise is a shoulder isolation exercise that combines the benefits of a traditional lateral raise with an overhead element, increasing time under tension and range of motion. Typically performed with dumbbells, the overhead dumbbell lateral raise challenges your medial deltoids while engaging your traps and stabilizers.

Unlike the standard lateral raise, where you lift dumbbells out to your sides from your thighs, the dumbbell overhead lateral raise starts or finishes with your arms raised above shoulder height, allowing your shoulders to work through a greater range and improve control.

---

How to Perform the Dumbbell Overhead Lateral Raise

1. Start Position:

   • Stand tall with feet hip-width apart.

   • Hold a dumbbell in each hand, arms by your sides, palms facing inward.

   • Brace your core, roll your shoulders back.

2. Raise:

   • Lift the dumbbells out to your sides with a slight bend in your elbows.

   • Continue lifting until your arms are just above shoulder height or overhead if your mobility allows safely.

3. Pause:

   • Hold briefly at the top to engage the delts fully.

4. Lower:

   • Slowly lower the dumbbells back to the starting position under control.

---

Overhead Lateral Raise Muscles Worked

The overhead lateral raise primarily targets:

• Medial (lateral) deltoids (main mover)

• Anterior deltoids (assists during the lift above shoulder level)

• Trapezius (stabilizes and supports scapular motion)

• Supraspinatus (initiates the arm lift)

• Core stabilizers (isometrically engaged to maintain posture)

By lifting the dumbbells overhead, you increase deltoid activation while also engaging the upper traps more than a standard lateral raise.

---

Benefits of the Overhead Lateral Raise

✅ Fuller Range of Motion – Lifting above shoulder level challenges your delts across a broader range, encouraging growth and strength adaptation.
✅ Time Under Tension – Holding the overhead position increases muscle tension, improving hypertrophy potential.
✅ Improved Shoulder Stability – Training overhead builds stability beneficial for pressing movements and daily activities.
✅ Better Mind-Muscle Connection – Slower control overhead improves your awareness of shoulder mechanics.

---

A Personal Note on Using Overhead Laterals in Training

When I first added overhead dumbbell lateral raises to my shoulder day, I underestimated how much they would challenge my delts. Even with lighter weights, the continuous tension above shoulder level made my shoulders burn in a way standard lateral raises rarely did. Over time, my shoulder caps developed more definition, and my pressing felt more stable, especially during overhead dumbbell presses. For anyone looking to add a new dimension to their shoulder training without needing heavy weights, overhead laterals are one of the most effective refinements you can add.

---

Common Mistakes to Avoid

❌ Using momentum: Swinging the weights reduces shoulder activation.
❌ Shrugging too much: Let your traps assist, but do not replace shoulder movement with a shrug.
❌ Going too heavy: The overhead lateral raise is best performed with controlled, lighter weights to maintain form.
❌ Incomplete range: Avoid stopping at shoulder height if your shoulders allow a safe, controlled lift overhead.

---

Final Thoughts

The overhead lateral raise and overhead dumbbell lateral raise are powerful yet underrated tools to build defined, strong shoulders. Whether your goal is aesthetic shoulder caps or functional stability for pressing and daily movement, incorporating this variation can refresh your training and drive new results with a surprisingly challenging but joint-friendly exercise.

Start light, move with intent, and let your shoulders reap the benefits of the overhead lateral raise in your next training session.