The Egyptian Lateral Raise: What, How, and the Benefits

What is the Egyptian lateral raise?

The ‘Egyptian’ lateral raise is a variation of the classic version. It is essentially a unilateral form of the lateral raise in which you lean at an angle, whilst holding onto a support with your non-working hand.

Like its classic counterpart the Egyptian lateral raise is a potent shoulder-building exercise, designed to isolate the deltoids (particularly the anterior and medial deltoids) for hypertrophy across low stimulus, high rep sets.

Developing your deltoids can have multiple benefits.

For starters, broad, well-shaped delts are key to achieving the v-taper that many people are looking to gain from their training. Alongside wide lats, they will give you broad shoulders, a slim-waisted appearance (that has little to do with chest development, contrary to popular opinion!)

The unilateral nature of the Egyptian variation also allows you to really zone in on your deltoid mind-muscle connections on each side. The lean lengthens the movement’s range of motion, giving you a greater workload across more muscle mass and, as a result, achieving greater stimulus and hypertrophy.

Good mind-muscle connection and mass through your delts are also vital in maintaining upper body strength and mobility.

couple doing lateral raise

How to do Egyptian lateral raises

In short, you want to perform the regular lateral raise at an angle.

However, we can, of course, do better than this.

With regular lateral raises, you would generally take a dumbbell, plate, or kettlebell in each hand. With a straight back and a tight, braced core, you would then slowly lift your arms out to the side. A slightly scooping motion works best; rather than simply flapping your arms upwards, act as if you are scooping your hand under a bar set a shoulder height (it makes more sense in practice, and helps to bring your deltoids into greater isolation from the traps).

You would raise them to shoulder height, hold for a breath, then lower them under control. Then you would repeat for higher rep ranges (12+) for your desired number of sets.

Egyptian lateral raises share enough base DNA with the regular lateral raise that a lot of the above still applies to them. However, there are a couple of differences, as mentioned above.

To modify your lateral raises to Egyptian versions, simply:

  • Begin with a weight in one hand. This can be a dumbbell, plate, or kettlebell, though cables work particularly well for Egyptian versions
  • Stand next to support, like a column, rack – or, helpfully, the cable’s tower
  • Hold onto the support with your off-hand and bring your feet in close to its base. Lean out to the side, so that your torso is further away from the support than your feet, with your working shoulder the farthest away
  • This is your start and end position. From here, perform your lateral raises as above, completing all reps on one arm before switching to the other.

Pro tips

These basic movements will give you a good shoulder workout. However, there are a few things to bear in mind that can make your Egyptian lateral raises both safer and more effective.

A subtle adjustment to your starting position can place more of the tension into your delts, further isolating them from the rest of your body. Begin each rep by moving your hand slowly out to the side. Lean slightly forwards, keeping your chin and chest up, your collarbones broad. Raise the weight a couple of inches to the side, pause for a breath, then begin your rep.

Don’t worry too much about what the hands are doing. They are holding the weight, but they are not leading the movement. Pay more attention to the elbows. They should lead each rep, forming the highest part of your arm throughout. Raise them to shoulder height, hold, then return – this will further emphasize your deltoid contractions.

With this in mind, rotate your wrists slightly at the top of each rep. Each rep should finish with your pinky fingers highest. This will help you to lead your shoulder and will further emphasize your medial delts, which can otherwise be quite hard to target.

Remember, too, that this isn’t a power move. We’re going for lightweights and maximum time under tension. Keep it deliberately light as you begin. You should never have to bring in any other part of your body to assist the movement. Raise your arm slowly, under control. Hold for a breath at the top, then lower your arm even more slowly than you raised it.

Benefits of the Egyptian lateral raise

The shoulders can be hard to grow. Large movements like chest presses, overhead presses and rows will target them to a degree, but generally only in a supporting role. The back, chest, and arms generally do a lot of the work.

This is where isolation work comes into its own – you can use isolation movements to spot target those hard to get to areas, giving them time to shine (and fatigue and grow, which is our ultimate goal).

Lateral raises in general are amongst the best isolation movements for developing shoulder muscularity. Egyptian raises simply dial this up a notch.

The unilateral nature will allow you to overcome any natural imbalances, which happen to most of us. As above, it will also allow you to focus on building your mind-muscle connection with each side, individually. This is a core component of strength and hypertrophy – the importance of mind-muscle connection cannot be overstated in weight training.

The lean also allows for a greater range of motion. More muscle will be recruited, leading to more growth. The joint will also be opened up and worked through a greater range, leading to greater overall mobility.

huge shoulder and bicep muscles

Downsides of the Egyptian lateral raise

The main pitfall with the Egyptian lateral raise is the same as the lateral raise’s main benefit – we are talking about isolation work, with all the negatives that entail.

This is mostly a lack of efficiency and a lack of global use.

Isolation movements are inefficient as they work small amounts of muscle mass, taking quite a long time on them. Overhead presses allow you to work your full torso and core, lift it more, and elicit greater overall strength and hypertrophy.

The lack of global use means, essentially, that in isolating muscle groups, you are missing an opportunity to coordinate multiple joints and muscle groups together. This kind of coordination is vital in improving strength and athleticism.

However, these downsides needn’t be too bad. Variety is key. In any given shoulder workout, you should employ heavy, large compounds. Begin with overhead presses or seated military presses, for example. Then, when you’ve burned yourself out with them, move onto your isolation movements.

You get the best of both worlds, then, using each to plug the other’s deficits.

Muscles used

If you’re doing any kind of lateral raise correctly, you should be using your deltoids and little else. Of course, supporting muscles will come into play. You will want to brace your core and keep it solid and stable throughout each movement. Your traps will inevitably become involved, especially as you fatigue, and you will feel the stimulus through your arms.

However, this should all be limited. Try to keep as much in the deltoids as possible.

In this way, you will really be able to put the work where it is needed: into the anterior and medial deltoids.

Share your love
Default image
Mike Julom
Mike is an ACE Certified PT and a CrossFit Level 1 Trainer. He is an avid lover of all sports. Basketball, tennis, athletics, volleyball, soccer, squash, golf, table tennis, even darts, you name it! He's a very active CrossFit athlete and has been WOD'ing for over 7 years. With such an intense fitness regime, Mike has learned to take care of his body physically, nutritionally, and spiritually. Mike founded ThisIsWhyImFit as a way to share his vast knowledge of exercises, diets, and general fitness advice.

Newsletter Updates

Enter your email address below to subscribe to our newsletter

Leave a Reply

The best online fitness resource you'll ever need. We filter out the BS to ensure you meet your health and fitness goals!

Situs Togel 4D Bo Togel Bandar Togel Deposit Pulsa Agen Togel Deposit Ovo Togel Bet 100 Perak Bandar Togel Terbesar Toto Togel Bandar Togel Daftar Bandar Togel Terbesar agen togel deposit ovo situs togel 4d Slot Bonus 100 Situs Judi Slot Terbaik Slot Gacor Slot Pragmatic Link Slot Gacor Dingdong Togel Slot Deposit Pulsa Situs Slot Judi Online Agen Slot Online BO Togel 5 Bandar Togel Terpercaya Agen Togel Bet 100 Perak Toto Togel Agen Togel Resmi Bandar Togel Deposit Pulsa Dingdong Togel Situs Togel Terbesar Bandar Darat Togel Togel Toto Online Togel Singapore BO Togel Bet 100 Perak Agen Togel Deposit Pulsa Situs Bandar Togel Hadiah 4D 10 Juta 10 Situs Togel Terpercaya 5 Bandar Togel Terpercaya Situs Slot Deposit Pulsa Agen Slot Online Togel Hari Akun Slot Bet Game Situs Judi Slot Situs Judi Slot Resmi Game Slot Slot Game Bonus New Member 100 Agen Togel terpercaya 10 Situs Togel Terpercaya Agen Togel Online Agen Togel Singapore Togel Toto Macau Situs Togel Terpercaya 10 Situs Togel Terpercaya Situs Bandar Judi Togel Situs Togel BRI Online 24 Jam situs togel dan slot SITUS TOGEL DEPOSIT VIA DANA situs togel terbaik 5 bandar togel terpercaya bandar togel hadiah 4d 10 juta terpercaya BANDAR TOGEL HADIAH 4D 10 JUTA Situs Slot Bet 100 Perak situs bandar togel terpercaya Bandar Togel Deposit Pulsa Situs Slot Situs Slot deposit Pulsa Agen Slot Dan Togel Toto Slot Bandar Togel Hadiah 4D 10 Juta Situs Togel Online Situs Slot Togel Terlengkap Agen Slot BO Togel Agen Togel Online Situs Bandar Togel Dan Slot Situs Togel Togel Deposit Pulsa Slot Gacor Bandar Togel Lengkap Situs Slot 5 Bandar Togel Terpercaya Bo Togel dan Slot Toto Togel Judi togel Togel Hadiah 2D 100rb Bandar Togel Dan Slot Togel Bet 100 Lotre Togel bandar darat togel 5 bandar togel terpercaya Situs Togel Terpercaya bandar judi terpercaya Bandar Togel Terbesar Bandar Togel Online bandar togel bandar togel terpercaya hadiah terbesar judi togel bandar togel terbesar situs judi online bandar togel terbesar Togel Online Bandar Togel Bolak Balik Dibayar Bandar Togel Lengkap situs togel Bandar Togel Togel Hadiah 4d Terbesar bandar togel hadiah terbesar Bandar Togel Hadiah 4d Terbesar judi togel Togel Online Terbaik Situs Togel Terbesar Bandar Lotre Togel Togel Kamboja Dingdong Togel Bandar Togel Terbesar dan Terpercaya Bandar Togel Terpercaya Daftar Bandar Togel Togel Deposit Via Dana 5 Bandar togel terpercaya agen togel terpercaya slot online Situs Bonus New Member Slot Gacor 10 Situs Bandar Togel Slot Online Agen Slot Online Slot Pragmatic Slot Pragmatic Agen Togel Lengkap Bandar Togel Hadiah 4d 10 Juta Slot Resmi Bo Togel Situs Togel Terpercaya 5 Bandar Togel Terpercaya Agen Bo Togel Bandar Togel Slot Pragmatic Judi Slot Pragmatic agen togel online Agen Togel Terpercaya toto togel 5 Bandar Togel Terpercaya Bandar Togel Terpercaya Bandar Togel Online Situs Togel Resmi Agen Slot Judi Slot Online 10 Situs Togel Terpercaya Slot Pulsa Tanpa Potongan Situs Slot Gacor Bo Togel Togel deposit pulsa Agen Judi Slot Online Terpercaya Situs Slot Gacor Mesin Slot Bandar Togel dan Slot Agen Judi Slot Pragmatic Slot Online Via Dana Link Slot Gacor Situs Game Slot Online SITUS SLOT ONLINE GAME SLOT Agen Togel Terpercaya Bandar Togel Slot Bandar Togel dan Slot Bandar Togel Terpercaya Hadiah 4d 10 Juta Bo Togel Bandar Togel Deposit Pulsa Bandar Togel Terpercaya Bandar Togel Hadiah 2d 100rb Slot Pragmatic 5 Bandar Togel Terpercaya Bandar Darat Togel Bandar Togel Dan Slot Bandar Togel Hadiah 2d 100rb Bandar Togel Hadiah Terbesar Bandar Togel Lengkap Bandar Togel Online Bandar Togel Terbesar Daftar Bandar Togel Tertua Agen Slot Bonus 100 Agen Togel Mesin Slot BANDAR TOGEL HADIAH 2D 100RB Bandar Togel 77 TOTO SLOT 5 Bandar Togel Terpercaya 5 Bandar Togel Terpercaya 2022 Situs Judi Slot Terbaik Bandar Darat Togel Bandar Lotre Togel Bandar Togel Bet 100 Rupiah Bandar Togel Bet 100 Bandar Togel Hadiah 4d 10 Juta Terpercaya BANDAR TOGEL HADIAH 4D 10 JUTA Bandar Togel Terpercaya BANDAR TOGEL TERPERCAYA HADIAH TERBESAR Bandar Togel Terbesar BANDAR TOGEL LENGKAP Bandar Togel Hadiah Full Togel Online Bandar Togel Resmi Bandar Togel Terbaik Bandar Togel Terbesar Situs Slot Online Bandar Judi Slot Online BANDAR JUDI SLOT ONLINE BANDAR TOGEL TERPERCAYA KUMPULAN SITUS JUDI SLOT 4D Situs Bandar Togel Hadiah 4d 10 Juta LINK BANDAR SLOT TERPERCAYA Daftar Bandar Togel Terbesar Dan Terpercaya Daftar Bandar Togel Tertua Dingdong Togel Daftar Situs Judi Slot Online BANDAR TOGEL TERPERCAYA AGEN JUDI SLOT ONLINE TERPERCAYA DAFTAR JUDI SLOT ONLINE Slot Pragmatic BO JUDI SLOT ONLINE DAFTAR SITUS SLOT GACOR Nama Nama Situs Judi Slot Online Terpercaya Togel China Bandar Judi Slot Online SITUS JUDI SLOT DEPOSIT PULSA Situs Slot Deposit Pulsa Togel Kamboja Agen Togel Resmi AGEN SLOT ONLINE Slot Bonus New Member 100 LINK BO TERPERCAYA SITUS SLOT GACOR Slot Gacor Agen Judi Slot Online Resmi DAFTAR NAMA NAMA SITUS JUDI SLOT ONLINE DAFTAR SITUS JUDI SLOT ONLINE AGEN TOGEL RESMI DEPOSIT PULSA Toto Slot Agen Judi Slot Gacor SLOT ONLINE KUMPULAN NAMA SITUS SLOT ONLINE TERPERCAYA Bandar Togel dan Slot GAME SLOT ONLINE Togel Bandar Darat BANDAR TOGEL TERBESAR TOGEL HADIAH PRIZE 123 BANDAR TOGEL TERPERCAYA Agen Slot Online Situs Slot Deposit Pulsa Situs Judi Online Situs Slot Online Situs Judi Togel Situs Judi Slot Online Terpercaya 5 Bandar Togel Terpercaya Toto Slot Agen Judi Slot Online Situs Slot Terbaru Togel Deposit Pulsa Slot Online Situs Judi Slot Online Terpercaya Slot Pragmatic Bandar Togel Bet 100 Perak Situs Slot Slot Deposit Pulsa Slot Mpo Situs Judi Slot Online Slot Online Terbaik dan Terpercaya Game Slot Agen Slot Pulsa Slot Gacor Agen slot dan Togel Agen Judi Slot Online Terpercaya Togel dan Slot Agen Togel Slot Gacor Slot Gacor Agen Judi Slot Online24Jam Slot Gacor Judi Online Judi Slot Online Bo Togel Slot Online Sultanplay Situs Judi Slot Online Situs Mpo Slot Gacor Slot PG Soft Slot Online Sultanplay Situs Togel Online Agen Judi Slot Online Situs Togel dan Slot Online 10 Situs Togel Terpercaya 10 SITUS TOGEL TERPERCAYA Slot Online Terpercaya Joker Slot Bandar Togel Dan Slot Bandar Togel Hadiah Full Bandar Togel Hadiah Terbesar Bandar Togel BANDAR TOGEL TERPERCAYA Akun Togel Resmi Togel Macau Togel Kamboja Slot Deposit 5000 Slot Terpercaya Togel Singapura Toto Macau Nama Nama Situs Slot Online Bandar Togel Kamboja Bandar Togel Terpercaya Togel Hadiah 4d 10 Juta Terpercaya Agen Slot Agen Judi togel Resmi Situs Togel Terpercaya Situs Togel Terbesar Bandar Toto Terpercaya Agen Slot Gacor Togel Hongkong Judi Slot Online Hondatoto Ojktoto