Standing Side Arm Raises No Weight
| English Name | Standing Side Arm Raises No Weight |
|---|---|
| Difficulty | Beginner |
| Movement Patterns | Gait / Locomotion |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Lateral Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Corrective Recovery Stretching |
| Required equipment | No equipment |
💠 Exercise guide
✅ Standing Side Arm Raises No Weight is a fundamental and highly important exercise for strengthening and shaping the lateral deltoid, improving scapular control, and enhancing shoulder stability during pressing movements and everyday activities. This exercise can be used both as a specialized shoulder warm-up and as a primary or accessory movement for hypertrophy and muscular endurance.
✅ Because it can be performed without weights, it is highly effective for learning the movement pattern, correcting shoulder shrugging, and indirectly strengthening the rotator cuff.
💠 Execution Guide
Setup
✅ Stand tall; feet hip-width apart, knees soft (do not lock them).
✅ Neutral pelvis; ribs down (Ribs Down) to prevent excessive lower-back arching.
✅ Lightly brace the core so the torso stays stable and doesn’t sway.
✅ Arms rest by your sides or slightly in front of the body in the “scaption plane” (about 15–30° forward of the torso).
✅ Keep a slight bend in the elbows (about 10–20°) and maintain it throughout the movement.
✅ Shoulders down and away from the ears; neck long with the chin slightly tucked.
✅ Palms facing the floor or slightly forward; wrists neutral (not bent).
✅ Take a calm inhale before starting and prepare to control the lowering (eccentric) phase.
Execution
🔄 With control, raise the arms out to the sides until about shoulder height (roughly forming a “T” shape).
🔄 Keep the movement path smooth and slightly arced; don’t let the arms drift too far behind the body (avoid locking back).
🔄 Pause for 1 second at the top and feel the lateral deltoids working—not the neck.
🔄 Then slowly and under control, lower the arms back down close to the sides, without dropping them.
🔄 Recommended tempo: 2 seconds up + 1-second pause + 3 seconds down.
🔄 Perform the reps continuously; the torso should not sway and the shoulders should not shrug upward.
🔄 If you feel sharp pain in the front of the shoulder or a pinching sensation, reduce the range of motion and bring the arms slightly more forward (Scaption).
Coaching Cues
🎯 “Shoulders down, neck relaxed”—if your neck tightens, the upper traps are taking over.
🎯 “Elbows slightly bent and fixed”—bending or straightening the elbows shifts the work to the biceps.
🎯 “Ribs down”—lower-back arching or ribs flaring forward means you’re cheating with the torso.
🎯 “Arms slightly in front of the body”—the scaption plane is usually safer for the shoulders.
🎯 “Wrists neutral”—bending the wrists disperses tension and reduces control.
🎯 “Raise to shoulder height, not higher”—lifting beyond this can push the shoulder toward impingement (for most people).
🎯 “Lower slowly”—the eccentric phase is key for shoulder growth and health.
🎯 “Feel the tension on the outside of the shoulder”—maintain a strong mind–muscle connection with the lateral deltoid.
Benefits of the exercise
1️⃣ Direct strengthening of the lateral deltoid and improved shoulder width (Shoulder Width).
2️⃣ Improved scapular control and scapulohumeral rhythm during overhead movements.
3️⃣ Excellent warm-up for shoulder press, bench press, and upper-body pulling movements.
4️⃣ Increased endurance of shoulder stabilizer muscles in daily activities.
5️⃣ Helps reduce the “shoulder shrugging” pattern by teaching proper shoulder depression.
6️⃣ Improves shoulder symmetry and corrects left–right imbalances (with single-arm execution).
7️⃣ Enhances shoulder stability and reduces the risk of injuries caused by poor scapular control.
8️⃣ Can be performed without equipment; ideal for home, travel, and active recovery.
9️⃣ Builds a solid foundation for resisted versions (dumbbells/bands) with proper technique.
🔟 Improves neuromuscular coordination in the frontal plane and overall trunk control.
Common Mistakes
❌ Shrugging the shoulders up toward the ears (upper-trap dominance).
❌ Swinging the torso or cheating with the lower back and hips to lift the arms.
❌ Letting the arms drift too far behind the body (leaving the safe plane and stressing the front of the shoulder).
❌ Raising the arms above shoulder height without control or a clear programming reason.
❌ Locking the elbows or excessively changing the elbow angle during the movement.
❌ Breaking the wrists or excessively rotating the palms up or down.
❌ Dropping the arms quickly and losing control on the way down (poor-quality eccentric).
❌ Rib flare and increased lower-back arch (overextension).
❌ Performing a partial, uncontrolled range of motion without a clear purpose.
Breathing Pattern
🌬️ Before starting: calm inhale and light core bracing for stability.
🌬️ Lifting phase (concentric): gentle exhale as the arms rise.
🌬️ Top pause: short, controlled breath without prolonged breath-holding.
🌬️ Lowering phase (eccentric): calm inhale while controlling the descent.
🌬️ Valsalva: not required (except in heavy resisted versions with sufficient experience).
ROM Guidelines
📐 Recommended range: from the sides of the body up to shoulder height (about 80–100° of abduction).
📐 Minimum acceptable range: as long as scapular control is maintained and the shoulders don’t shrug (typically 60–90°).
📐 Risky/poor range: above shoulder height with elevated shoulders, an arched lower back, or sharp pain in the front of the shoulder.
Precautions & Contraindications
⚠️ Sharp pain in the front of the shoulder / a pinching (impingement-like) sensation: reduce the range of motion and bring the arms slightly forward (Scaption).
⚠️ Supraspinatus tendon irritation / bursitis: use light intensity, controlled eccentrics, and a conservative range of motion.
⚠️ Neck or upper-trap issues: focus on “shoulders down” and reduce the range.
⚠️ Wrist or elbow pain: keep the wrists neutral and maintain a fixed elbow angle.
⚠️ If pain persists after technique adjustments: stop the exercise and seek professional evaluation.
Variations & Alternatives
🔁 Easier version (Beginners): range limited to 60–80° + slow tempo + short pauses.
🔁 Advanced version: 2–3 second pause at the top + slow eccentric reps (4–5 seconds).
🔁 Limited-equipment version: resistance band under the feet, holding both ends (Band Side Lateral Raise).
🔁 Unilateral version: one arm works while the other hand rests on the ribs to control the torso.
🔁 Alternative for restrictions: Scaption Raise (lifting the arms ~30° forward) is safer for many people.
Advanced Biomechanics
🧬 During shoulder abduction, the lateral deltoid is the primary mover, while the supraspinatus assists with initiating the movement.
🧬 Proper scapular control (upward rotation + external rotation + posterior tilt) helps maintain subacromial space; shoulder shrugging disrupts this pattern.
🧬 Maintaining a neutral torso reduces unwanted spinal torque and keeps tension focused on the shoulder.
🧬 Performing the movement in the scaption plane generally reduces stress on anterior shoulder structures and improves force efficiency.
Programming Tips
🗓️ Warm-up focus: 2–3 sets × 12–20 reps, light intensity, emphasis on scapular control.
🗓️ Hypertrophy focus: 3–5 sets × 10–20 reps, 1-second pause at the top, slow eccentric.
🗓️ Endurance / recovery goal: 2–4 sets × 20–30 reps with consistent quality and no cheating.
🗓️ Recommended tempo: 2-1-3 or 3-1-3 (up–pause–down).
🗓️ Placement in the program: after shoulder warm-up or after pressing movements as a lateral deltoid accessory exercise.
🗓️ Rest: 45–90 seconds (depending on goal and intensity).
💠 Muscle Involvement
✅ Standing Side Arm Raises No Weight primarily targets the lateral deltoid by creating shoulder abduction, while simultaneous scapular control activates the rotator cuff and scapular stabilizers for joint stability. Core stability also helps prevent torso cheating and keeps the load focused on the shoulder.
Main muscles
Synergistic muscles
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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3️⃣ Muscle physiology
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