Strength Training · Bodybuilding
Wrist-Weight Lateral Raise
The wrist-weight lateral raise trains the sides of your shoulders by lifting your arms outward against light resistance, without needing to grip a weight.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Fasten equal wrist weights snugly around your wrists.
- Stand with your feet hip-width apart, arms beside your body, and elbows slightly bent.
- Raise your arms outward, slightly forward of your torso, to a comfortable height no higher than your shoulders.
- Pause briefly at the top.
- Lower your arms back beside your body.
Form cues
- Keep your neck long.
- Take two seconds to lower.
- Breathe out as you lift.
Common mistakes
- Swinging the weightsReduce the resistance until you can lift without rocking your torso or pushing through your legs.
- Turning your thumbs downwardKeep your thumbs level with or slightly higher than your little fingers rather than tipping your hands downward.
- Bending your elbows more during the liftMaintain the same slight elbow bend throughout the repetition.
Safety
Excessive resistance or forcing the lifting range can irritate your shoulders. Wrist weights that slide or fit too tightly can rub or compress your skin.
- Start with the lightest available pair before increasing resistance.
- Stop to adjust the cuffs if they shift, pinch, or cause tingling.
- End the set if you feel shoulder pain rather than pushing through it.
If you have an existing shoulder or wrist injury, ask a physiotherapist or doctor whether an unloaded version is appropriate first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Wrist Weights
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set while you could still perform two or three more controlled repetitions.