Lat Raise: How-To, Form, Benefits, and Variations – Greatist

Want to raise the bar on your upper bod fitness #goals? You might want to try lateral raises. This simple isolation exercise works your delts, upper arms, and core. You’ll feel the burn from lat raises in a few seconds flat.
Here’s how it’s done.
Lat raises are a relatively simple, efficient way to work your upper bod and core.
Looking for even more reasons to love the lat raise? Don’t worry, there are plenty!
From deadlifts to the humble push-up, any exercise can cause injury if you don’t do it correctly. And the lat raise is no exception.
Here’s how to spare your muscles and get the most out of every movement:
Lat raise variations can give your upper bod a well-rounded workout. A small 2020 study of 10 competitive bodybuilders suggests that mixing up your lateral raise position is great for working your outer and inner shoulder muscles, upper traps, and triceps.
You might’ve seen this contraption at the gym before, and now is your chance to give it a go like a pro. First, you’ll need to adjust the machine’s weight to how much you want to lift.
Then, here’s what to do:
Pro tip: If you’re not sure how to use this machine correctly, ask an employee to help you out.
You’ll reap the same shoulder-strengthening benefits from this cable pulley move.
To pull off a front lat raise, grab some dumbbells and start in standard standing lat raise position.
Pro tip: You can really isolate the muscles in each arm by doing one arm at a time.
Tired of standing all day? We feel you. Give your legs a rest by taking this one sitting down.
Lat raises are a solid shoulder, upper arm, and core workout to add to your weekly strength training routine. Since your muscles need time to rest and recover, aim to do them 2–3 times a week max.
If you have any shoulder injuries, skip this move. Chat with a personal trainer or physical therapist about other moves that will work for you.
Last medically reviewed on June 28, 2021