Male model ex_LAF3UQ

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Shoulders · Body Weight

Lateral Raise Bodyweight

intermediatestrength

Lateral Raise Bodyweight is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Deltoids

Secondary muscles

Upper Back · Trapezius, Rhomboids

How to do Lateral Raise Bodyweight

Stand upright with your feet shoulder-width apart and your arms at your sides.
Raise your arms out to the sides until they are parallel to the floor, keeping your elbows slightly bent and your palms facing down.
Hold the position for a second, then slowly lower your arms back to your sides with control.
Repeat the movement for the desired number of repetitions, maintaining a steady and controlled pace.

Form tips

Avoid lifting your shoulders; focus on using your deltoids to raise your arms.
Move slowly and with control to maximize muscle engagement and prevent injury.
Breathe steadily, exhaling as you raise your arms and inhaling as you lower them.
Ensure your elbows remain slightly bent to reduce strain on your joints.

Lateral Raise Bodyweight alternatives

Machine Lateral Raise

Delts · beginner

Plate Lateral Raise

Delts · intermediate

Leaning Dumbbell Lateral Raise

Delts · intermediate

Kettlebell Long Lever Lateral Raise

Delts · intermediate

More delts exercises

Cable Leaning Lateral Raise

Delts · beginner

Laying Lateral Raise

Delts · intermediate

Dumbbell Rear Lateral Raise

Delts · intermediate

Dumbbell Seated Lateral Raise

Delts · beginner

Landmine Lateral Raise

Delts · intermediate

Side Lateral Raise Resistance Band

Delts · beginner

Band Seated Lateral Raise

Delts · beginner

Dumbbell Lateral to Front Raise

Delts · intermediate

Lateral Raise Bodyweight FAQ

What muscles does Lateral Raise Bodyweight work?

Lateral Raise Bodyweight mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.

What equipment do you need for Lateral Raise Bodyweight?

None. Lateral Raise Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Lateral Raise Bodyweight should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Lateral Raise Bodyweight good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Lateral Raise Bodyweight burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Lateral Raise Bodyweight?

Other exercises for the delts include Machine Lateral Raise, Plate Lateral Raise, Leaning Dumbbell Lateral Raise and Kettlebell Long Lever Lateral Raise.

For developers

Use Lateral Raise Bodyweight in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_LAF3UQ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_LAF3UQ",
  "name": "Lateral Raise Bodyweight",
  "model": "male",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_LAF3UQ/mp4-720.mp4?…",
    "poster": "https://…/ex_LAF3UQ/poster.jpg?…"
  }
}