Dumbbell 4 Way Lateral Raise
| English Name | Dumbbell 4 Way Lateral Raise |
|---|---|
| Difficulty | Advanced |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Lateral (Middle) Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Endurance Functional Hypertrophy Isolated Strength training |
| Required equipment | Dumbbell |
💠 Exercise guide
✅ Dumbbell 4 Way Lateral Raise is a multi-part shoulder isolation complex that combines several raise angles in one continuous sequence to heavily target the deltoids (front/side/rear) while challenging scapular control and core stability.
✅ It’s most useful for shoulder hypertrophy, shoulder endurance, improved shoulder “cap” development, and balanced delt stimulation (especially when rear delts are often undertrained).
✅ Best placed after heavy presses (e.g., overhead press/bench) or as a finisher on upper-body days.
💠 Execution Guide
Setup
✅ Stand tall, feet hip-width, knees soft, ribs down, glutes lightly engaged (no lower-back arch).
✅ Hold dumbbells at your sides with a neutral grip, wrists straight, elbows slightly bent (10–20°).
✅ Set the shoulder blades “quiet”: down and slightly back (avoid shrugging).
✅ Choose a weight you can control for the weakest segment (usually rear-delt/bent-over raise).
✅ Breathing prep: inhale to brace lightly before each raise, keep neck relaxed.
Execution
✅ Part 1 – Front Raise: lift the dumbbells forward to about shoulder height (no swinging), then lower under control.
✅ Part 2 – Bent-Arm Lateral Raise (short lever): raise to the side with elbows more bent (shorter lever), stop around shoulder level, lower slowly.
✅ Part 3 – Straight-Arm Lateral Raise (long lever): raise both arms out in the scapular plane (slightly forward of pure side), stop at shoulder height, then lower with control.
✅ Part 4 – Bent-Over Rear-Delt Raise: hinge at the hips (neutral spine), let dumbbells hang under shoulders, raise out to the side until elbows reach torso line, then lower slowly.
✅ Keep the sequence continuous with minimal pauses; prioritize smooth, controlled tempo over load.
Coaching Cues
✔️ Raise in the scapular plane (slightly forward of the body) to keep shoulders comfortable.
✔️ “Lead with elbows,” hands follow—don’t yank with wrists.
✔️ Stop around shoulder height; higher often turns into trap-dominant shrugging.
✔️ Keep shoulders down (no shrug), neck long.
✔️ Brace your core: “ribs stacked over pelvis.”
✔️ Control the negative—lower slower than you lift.
✔️ Exhale as you lift, inhale as you lower (unless using heavy bracing).
✔️ In the bent-over part: hinge from hips, spine neutral, no rounding.
Benefits of the exercise
1️⃣ Hits all delt heads (front/side/rear) in one compact sequence.
2️⃣ Creates high time under tension, excellent for hypertrophy.
3️⃣ Improves scapular control and shoulder mechanics under fatigue.
4️⃣ Builds rounded shoulder “cap” by emphasizing the lateral delt.
5️⃣ Trains rear delts to support posture and reduce forward-shoulder dominance.
6️⃣ Strengthens shoulder stability via rotator cuff co-activation.
7️⃣ Great finisher when you want a strong pump without heavy joint stress.
8️⃣ Enhances mind–muscle connection due to slow, controlled raising patterns.
9️⃣ Provides efficient volume density (more stimulus in less time).
🔟 Encourages balanced development that can improve pressing performance indirectly.
Common Mistakes
❌ Using too much weight and swinging with the torso.
❌ Shrugging up (turns it into a trap exercise).
❌ Raising above shoulder height and losing delt tension.
❌ Turning thumbs down aggressively (forced internal rotation) causing discomfort.
❌ Bending/arching the lower back to “cheat” the front raise.
❌ Collapsing posture (ribs flaring, head forward).
❌ Rushing the eccentric (dropping fast).
❌ Bent-over part done with rounded spine instead of hip hinge.
❌ Letting wrists break (wrist extension/flexion under load).
Breathing Pattern
🌬️ Concentric (lifting): exhale smoothly as the dumbbells rise.
💨 Eccentric (lowering): inhale as you lower under control.
🔸 Heavier / near-failure sets: brief brace (light Valsalva) can help trunk stability, but avoid excessive strain for isolation work.
⚠️ Match breathing to rhythm: steady inhale down / steady exhale up.
ROM Guidelines
🔵 Recommended ROM: from dumbbells at sides (or hanging under shoulders in hinge) → up to shoulder height with control.
🔵 Minimum acceptable ROM: at least to mid-chest / mid-torso height while keeping strict form and no shrug.
🔵 Risky/poor ROM: going high above shoulder level with shrugging, painful pinching, or forced internal rotation.
Precautions & Contraindications
⚠️ Avoid if you have acute shoulder impingement, severe rotator cuff pain, or sharp pinching during abduction/flexion.
⚠️ If neck/traps dominate, reduce load and emphasize scapular depression (shoulders “down”).
⚠️ For low-back issues: do the rear-delt portion chest-supported (incline bench) instead of bent-over unsupported.
⚠️ Stop immediately if pain is sharp, catching, or radiating (not normal muscle burn).
Variations & Alternatives
🔹Easier (Beginner): seated lateral raise (less body sway) or single-version raises (only lateral raise).
🔹 More Advanced: Dumbbell 6-Way Raise, mechanical drop-set (straight-arm → bent-arm → partials).
🔹 Limited Equipment: band lateral raises + band rear-delt fly.
🔹 Pain-friendly Alternative: cable lateral raise in scapular plane, or machine lateral raise (more stable resistance).
Advanced Biomechanics
🧠 Straight-arm lateral raises create a long lever, increasing shoulder abduction torque—harder at mid-range.
🧠 Bent-arm lateral raises shorten the lever, letting you maintain form and tension when fatigue rises (mechanical advantage).
🧠 Scapulohumeral rhythm: delts raise the arm while traps/serratus assist upward rotation—but excessive trap elevation steals tension.
🧠 Rear-delt portion shifts emphasis to horizontal abduction and posterior shoulder control.
Programming Tips
📌 Sets/Reps (hypertrophy): 2–4 sets × 8–12 “complex reps” (each rep = full 4-part sequence)
📌 Endurance/pump: 2–3 sets × 12–20 complex reps (lighter load)
📌 Tempo (standard): 2-0-3 (up 2s, no pause, down 3s) for each part
📌 Rest: 60–120 seconds (depending on load and form quality)
📌 Placement: after presses; or as the final shoulder isolation block
📌 Best use: hypertrophy + shoulder balance (not ideal for maximal strength)
💠 Muscle Involvement
✅ Dumbbell 4 Way Lateral Raise primarily loads the deltoids across multiple shoulder angles: flexion (front raise), abduction (lateral raises), and horizontal abduction (rear-delt raise). The trapezius and scapular stabilizers assist with scapular positioning, while the core and spinal stabilizers prevent torso sway—especially as fatigue increases.
Main muscles
Synergistic muscles
Stabilizers
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
💠 Other Exercises
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