Weighted Bar Standing Lateral Raise

Muscles worked

Setup

1. Stand upright with feet shoulder-width apart and a neutral spine.
2. Hold a barbell in one hand at your side using a firm overhand grip, centering your hand exactly in the middle of the bar for balance.
3. Maintain a slight bend in the elbow and engage your core to prevent the torso from leaning.
4. Position the non-working hand on your hip or hold a stable surface for additional balance.

How to do it

1. Exhale as you lift the barbell out to the side in a wide arc until your arm is parallel to the floor.
2. Keep the barbell perfectly horizontal throughout the movement, focusing on leading with the elbow and the back of the hand.
3. Pause for a fraction of a second at the top of the movement to emphasize the peak contraction.
4. Inhale as you slowly lower the barbell back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep the barbell level; do not let the ends tilt up or down.
• Avoid shrugging the shoulder toward the ear; keep the scapula depressed.
• Maintain a stationary torso without using momentum or swinging the hips.
• Stop the movement once the arm reaches shoulder height to avoid joint impingement.

Pro tips

• Think about 'pushing the bar away' toward the side wall rather than just lifting it up to maximize lateral deltoid recruitment.
• If the bar feels unstable, grip it slightly toward the front of the center point to counteract the natural tendency for the bar to tilt backward.

Make it harder

• Add a 2-second isometric hold at the top of every repetition.
• Slow the lowering phase (eccentric) to 5 seconds to increase time under tension.

Frequently asked

What muscles does the weighted bar standing lateral raise work?

The weighted bar standing lateral raise primarily targets the deltoids, and also works the rotator cuff and trapezius as secondary muscles.

What equipment do you need for the weighted bar standing lateral raise?

The weighted bar standing lateral raise uses dumbbell.

Is the weighted bar standing lateral raise good for beginners?

The weighted bar standing lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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