Top 5 Grips for Perfecting Lateral Raises

Key Takeaways

• Proper grip and form are crucial for effective and safe lateral raises
• Dumbbell grip is the classic and most popular choice for lateral raises
• Cable resistance enhances tension throughout the movement and supports a versatile training approach
• Kettlebell and resistance band variations can add unique elements to training, mainly through stability demands and portability
• Barbell lateral raises are seldom recommended, as they restrict natural shoulder motion and offer no significant advantage.

The lateral raise is a staple exercise in strength training, especially for those seeking to develop strong and well-shaped deltoid muscles in the shoulders.

The effectiveness of the lateral raise, however, is most influenced by proper form, range of motion, and the selection of an appropriate resistance. While grip style does play a role—mainly in terms of comfort, control, and joint loading—it is not the most critical factor for muscle activation or injury prevention, compared to the movement mechanics themselves. Still, understanding variations in grip and equipment use can help lifters optimize their routines.

When performing lateral raises, the connection between the lifter and the implement (dumbbell, cable, resistance band, or kettlebell) is critical for maintaining proper technique. Using a suitable grip and an appropriate load helps provide better control over the weight, supporting consistent form throughout the set.

Though grip style can affect the comfort of the exercise, the core determinants of safe and effective lateral raises are controlled motion, stable shoulder blades (scapulae), moderate loads, and avoidance of unwanted swinging. Gripping too tightly, using an awkward wrist position, or utilizing excessive weight can compromise form, encouraging poorly coordinated movement patterns that involve other muscle groups, like the upper traps or lower back, rather than focusing tension on the middle deltoids. Avoiding such errors is essential for effective, safe lateral raises.

For example, holding a dumbbell with a neutral grip—palms facing each other—may encourage a more natural movement path for some individuals, whereas a more pronated (palms down) or slightly internally rotated grip may increase stress on the shoulder joint if the load is excessive or the arm rotated too far. While there are differences between grip types, the impact on overall deltoid activation is relatively minor compared to factors like elbow angle, shoulder position, and range of motion. In all cases, using a grip that feels natural and comfortable for your hands and wrists while maintaining good form is generally recommended.

Mastering proper grip and form when performing lateral raises can help individuals avoid unnecessary stress on the shoulder joint and achieve better workout results. However, the most important focus should remain on movement integrity—controlled, intentional lifts with weights appropriate for one’s strength and experience.

Dumbbell Grip: The Classic Choice for Lateral Raises

Using dumbbells for lateral raises is the most recognized and widely practiced approach to lateral deltoid development. A standard dumbbell lateral raise involves holding a dumbbell in each hand, generally with palms facing each other or the body—a neutral or slightly pronated grip. This comfortable and intuitive grip allows for a natural arm path and provides a high degree of control over the weights. As a result, it supports both muscle engagement and joint safety, provided moderate weights are used and momentum is minimized.

A key advantage of dumbbells is the ability to train each side independently. If muscle imbalances exist between the left and right shoulders, dumbbell lateral raises are an excellent tool: they isolate work on each limb, reducing the risk that a stronger side will compensate for a weaker one. Additionally, dumbbells come in small increment sizes, allowing gradual advancement in strength while keeping the exercise balanced and joint-friendly.

For best results, it is important to maintain a slight bend in the elbow, keep the wrists in a neutral position, and avoid rotating the shoulders internally (as in the “thumbs down” or “pouring water” position), which can create discomfort and increase risk for impingement. Instead, raising the arms in a gentle arc while keeping the pinkies slightly elevated can help maximize middle deltoid activation.

Barbell Grip: Restrictions and Considerations

While the article originally highlighted barbell lateral raises as a “unique approach,” this variation is very rarely recommended in professional strength training or rehabilitative programs. The classic barbell lateral raise involves grasping a straight barbell with both hands at or just outside shoulder width. This fixed hand position imposes significant limitations: it restricts the natural movement of the arms, may place the wrists in an awkward angle, and can cause undue stress across the shoulder joint, especially at the top of the movement.

Barbells, by virtue of their design, make both arms work together. This removes the unilateral benefits of dumbbells and does not recruit different muscles; the primary movement is still abduction of the arms at the shoulder (shoulder abduction). Additionally, with both hands fixed on a single bar, the risk of compensations via the stronger side increases.

Lifting heavier weights with a barbell in a lateral raise is generally discouraged, as this exercise is best performed with moderate loads for the sake of joint health, precision, and muscle targeting. Compound pressing exercises like the overhead press are superior for those seeking to load the shoulder complex heavier.

In summary, while barbell lateral raises are possible, their drawbacks outweigh any minor benefits. Those seeking safe and efficient deltoid training are usually best served by dumbbells, cables, bands, or kettlebells.

Cable Grip: Adding Continuous Resistance to Lateral Raises

Cables add a unique dimension to the lateral raise by providing continuous resistance throughout the movement—unlike dumbbells, which are affected by gravity and may fail to provide tension at the bottom of the lift. To perform a cable lateral raise, the pulley is set to a low position, and the lifter attaches a handle or grip. The movement is typically executed one arm at a time, but bilateral (both-arm) variations are possible using dual cable stations.

A cable’s key benefit is its resistance profile: as the arm travels upward and away from the body, the tension remains constant, maximizing time under tension for the targeted deltoid muscles. For those seeking muscle hypertrophy, this constant engagement can be highly beneficial. Cables also challenge stabilizing muscles in the core and shoulder, requiring precise control to avoid swinging or jerking.

Adjustability is another virtue: users can easily fine-tune the angle of resistance by changing foot or torso position, elevating the cable, or altering their stance, allowing more direct targeting of specific deltoid fibers. For example, leaning slightly away from the machine emphasizes the top of the movement, while standing upright targets the overall motion.

Cables, therefore, offer a versatile, joint-friendly, and highly effective way to perform lateral raises and can enhance both muscle growth and stability.

Kettlebell Grip: Unconventional Variation

Kettlebells are less commonly used for lateral raises, but they can provide a valuable twist for experienced lifters seeking variety. The offset center of mass in a kettlebell requires greater stabilization, especially from the wrist and forearm muscles. A standard kettlebell lateral raise is performed similarly to the dumbbell version: the neutral grip (palms facing inward) is most comfortable and biomechanically safe. Using a “palms out” or reverse grip is awkward and not typically recommended.

The unique weight distribution of kettlebells encourages more shoulder and grip stability throughout the movement, making the exercise subtly different from a dumbbell raise, even though the target (middle deltoid) remains the same. Kettlebells are particularly helpful for those who want greater grip involvement or enjoy variety, but current research does not show that they confer meaningful functional or athletic benefits over dumbbells for this particular movement.

Like other tools, using an appropriate weight and prioritizing correct form are key. Kettlebell lateral raises should be reserved for individuals already confident in their shoulder mechanics, as they do not offer substantial advantages for beginners.

Resistance Band Grip: Portable and Adaptable

Resistance bands have dramatically increased in popularity as a tool for home and travel-friendly workouts. Anchoring one end of a resistance band underfoot, with the other held in hand, allows for a lateral raise variation that features variable resistance: tension escalates as the band stretches, challenging the deltoid muscles differently than constant-weight tools.

Bands offer several benefits: they are portable, lightweight, and provide a safe way to progress resistance simply by shortening the length, increasing thickness, or using multiple bands. The wide range of available resistances lets users scale the difficulty to their fitness level and goals.

For best effect, the movement pattern and form should mimic the classic dumbbell raise—elbow slightly bent, controlled lift, minimal swinging. Bands tend to stress the top portion of the movement more than dumbbells, which can help with peak contraction, though they offer less loading at the start. For those lacking access to a gym, or looking for safe ways to warm up or “burn out” the shoulders at the end of a workout, resistance bands are highly effective.

Tips for Choosing the Right Grip and Tool for Your Lateral Raises

Selecting the best grip or equipment for lateral raises depends on individual goals, anatomical comfort, and experience. For most purposes—muscle isolation, hypertrophy, and joint-friendly form—the dumbbell is king due to its accessibility, natural movement arc, and unilateral loading.

Cables offer a unique advantage through constant tension and easy adjustability, making them a favorite for those focused on muscle growth. Resistance bands provide unmatched convenience, as well as safety for home-based exercisers or those seeking variety. Kettlebells can be utilized, especially by experienced lifters looking for different stabilization demands, but their differences are fairly subtle. Barbell lateral raises are almost never advised due to their limitation on natural arm and shoulder movement, and increased joint stress.

Above all, focus on quality of movement: controlled lifting, moderate weights, pain-free range, and proper arm path. Avoid “pouring water” with excessive rotation, or using momentum. Experimenting carefully with different equipment can reveal what is most comfortable—and effective—for your unique structure.

Mastering Different Methods for Perfect Lateral Raises

Learning the interplay between form, grip, and equipment builds safe and optimal shoulder workouts. Each tool or grip style may introduce slight changes in feel, resistance, or stability requirements, but no single "grip" alters the basic mechanics of the lateral raise. Consistency and attention to technique matter most.

Avoid seeking “heavier lifting” in lateral raises—focus on strict motion, high-quality muscle contraction, and gradual progression. Whether using dumbbells, cables, resistance bands, or (occasionally) kettlebells, lateral raises remain one of the most targeted ways to build stronger, more defined shoulders.

The Subtle Art of Mastering Lateral Raises

Lateral raises may appear simple, but the details—from grip and equipment selection to mindful execution—can make all the difference between routine results and true progress. Many lifters struggle to find the “sweet spot” that safely targets their shoulders without sacrificing good form or risking nagging joint pain. Like tuning a guitar, small adjustments can lead to a harmonious performance, while overtightening—or ignoring technique—leads to a discordant experience.

A hidden benefit of focusing on grip and thoughtful tool choice is how it encourages awareness of your whole training approach. You’ll find that what works best often isn’t the flashiest or heaviest option, but the one that lets you stay consistent, avoid injury, and enjoy the process.

One of the most common misconceptions is believing that there’s a single “perfect” grip or tool for everyone. In reality, effective training comes from experimenting safely, finding the methods that fit your own body, and progressing with patience. Even advanced athletes are often surprised by how powerful the basics can be when done thoughtfully.

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FAQ

What are lateral raises?

Lateral raises are a strength-training exercise targeting the middle part of the shoulder (lateral deltoid). The movement involves lifting weights out to the sides, away from the body, until arms reach shoulder height.

Why is it important to use the right grip and form for lateral raises?

Using a proper grip and form in lateral raises helps keep tension on the deltoid muscles, reduces compensation from other muscle groups like the upper traps, and minimizes risk to the shoulder joint.

What are the most recommended equipment or grips for lateral raises?

The most recommended are: 1) Dumbbells with a neutral or palms-down grip, 2) Cables with a handle attachment, 3) Resistance bands anchored and held with a neutral grip, and 4) Kettlebells with a neutral grip. Barbell lateral raises and underhand grip lateral raises are not standard practice.

How does the grip affect muscle recruitment in lateral raises?

The most common grip, neutral or slight pronation, primarily targets the lateral deltoid. Most grip changes do not drastically alter muscle recruitment. Instead, variations in body and arm angle, and the type of resistance used, have a greater effect.

Are barbell lateral raises safe or superior in any way?

No—barbell lateral raises are seldom recommended, do not allow a natural range of motion, and may increase joint stress without added benefit.

Are underhand or rear-dealt focused lateral raises standard?

No—rear deltoids are best trained with reverse flyes or bent-over lateral raises; underhand grip in standing lateral raises is nonstandard and not widely recommended.