Mid Air Lateral Raises With Switching Palms

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and your core engaged to maintain a neutral spine.
2. Extend your arms straight out to your sides until they are parallel to the floor at shoulder height.
3. Position your hands with palms facing the floor and fingers extended.

How to do it

1. While keeping your arms locked at shoulder height, slowly rotate your forearms until your palms face the ceiling.
2. Exhale as you rotate the palms upward, focusing on the rotation originating from the shoulder joint.
3. Inhale as you rotate your palms back down to the starting position facing the floor.
4. Maintain a steady, controlled tempo, ensuring your arms do not drop below the horizontal plane.

Form checklist

• Keep your shoulders depressed and away from your ears to avoid shrugging.
• Maintain a very slight bend in the elbows to protect the joint.
• Keep your ribcage tucked and core tight to prevent arching your lower back.
• Ensure your arms stay directly out to the sides, not drifting forward.

Pro tips

• Imagine you are reaching your fingertips toward the side walls to create 'internal' tension in the deltoids throughout the hold.
• Focus on the serratus anterior by slightly pushing your shoulder blades away from your spine as you rotate the palms.
• Squeeze your triceps to keep the arms perfectly straight and maximize the lever length.

Make it harder

• Perform the palm switches while simultaneously moving the arms in small, tight circular motions.
• Hold the 'palms up' position for 3 seconds to increase the isometric demand on the posterior deltoid.

Frequently asked

What muscles does the mid air lateral raises with switching palms work?

The mid air lateral raises with switching palms primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the mid air lateral raises with switching palms?

The mid air lateral raises with switching palms requires no equipment — just your body weight.

Is the mid air lateral raises with switching palms good for beginners?

Yes. The mid air lateral raises with switching palms is a beginner-friendly movement and a strong foundation to build on.

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