“But why do I only feel my arms when I do lateral raises?
Where did my shoulders go?”
Ah, the great existential question of every gym enthusiast who, with all the good will in the world, tries to sculpt those blessed balloon shoulders.
We’ve all been there.
You stand in front of the mirror, chest out, abs slightly contracted, pick up the dumbbells and off you go: lateral raises as if you were about to fly.
But after 10 reps… surprise!
Your forearms burn, you feel your biceps as hard as marble, and maybe even your traps make you feel a bit like an angry Hulk.
The shoulders, on the other hand?
Nothing.
Not even a shiver, not even a single tear.
And at that point you think:
“Am I doing something wrong or was I built this way by default?”
Relax, you’re not broken.
Just… misaligned.
And now I’ll explain why.
Let’s Clear Things Up:
Who should really be working during lateral raises?
Lateral raises are theoretically meant to train the lateral deltoid, that is, the middle part of the shoulder.
The one responsible for that iconic “action figure shoulder” shape.
The problem is that the lateral deltoid is a muscle both powerful and demanding.
If you don’t hit it with surgical precision, it turns away and lets the traps, biceps, and even the forearms do all the work.
And you end up there, with burning arms and zero progress on your shoulders.
Here’s What Really Happens: The “Sneaky” Muscles that Steal the Show
The human body is a master at adapting.
When a movement is too challenging for the target muscle, other muscle groups sneak in to lend a hand.
In the case of lateral raises:
- The upper traps activate when you lift your shoulders too high during the movement (typical “what the heck?” gesture).
- The biceps kick in if you bend your elbows too much or try to “hurl” the weight upward.
- The forearms contract excessively if you hold the dumbbells too tightly, like a strangler’s grip.
All useful muscles, sure… but they aren’t the stars here.
The Real Problem? The Form. Spoiler: You’re Doing Too Much “Elbow Powerlifting”
Let’s put our mind at ease:
Lateral raises are not a brute strength exercise.
They aren’t meant to be loaded with 15 kilograms per side.
There’s no medal for lifting more weight with your shoulders at 90 degrees.
If you use too much momentum or too heavy a load, what you’re doing isn’t work for the deltoids.
It’s a dynamic javelin throw gone wrong.
And your deltoids?
They just look, roll their eyes, and go on vacation.
The Disaster Checklist: Do You Recognize These Common Mistakes?
- You lift the dumbbells above your shoulders.
You think: “The higher I go, the better it is.”
In reality, you’re just calling in your traps. - Your wrists are bent or your palms face up.
Typical “drink pourer” position. The result? Active biceps and deltoids on strike. - You use too much weight and have to “swing” to complete the set.
If you look like a leaf in the wind, stop. It’s not a tribal dance; it’s an isolation exercise. - You feel nothing in the first 10 degrees of movement.
It means you’re starting from a position where your deltoids aren’t even engaged. - If even one of these is true… Houston, we have a problem.
So, What Do You Do Then?
Golden Rules to Make Your Lateral Deltoids Sing for Joy (Finally):
- Use light weights.
Seriously. Your ego can wait. 3–5 kg can be lethal if you do everything correctly. - Keep your elbows slightly bent, but firm.
Imagine you have a stick wedged between your upper arm and forearm: no movement there. - Palms facing down.
As if you’re pouring a jug of water. Eliminate biceps involvement. - Raise the dumbbells only up to shoulder height.
Nothing more. Beyond that threshold, the wrong muscles kick in. - Slow and controlled movement.
2 seconds up, 2 seconds down. If you go too fast, you miss the target. - Keep your shoulders down.
Don’t shrug—that way you avoid activating your traps.
The “Pre-Exhaust” Trick: When You Just Can’t Feel Them…
One strategy to try is pre-exhaustion.
First, do a guided exercise (like machine or cable lateral raises) to fatigue your deltoids.
Then switch to dumbbells.
This way, when you do the classic lateral raises, your deltoids are already tired and forced to work.
It works like a muscle ambush.
And it often works great.
How Many Reps Should I Do to Feel My Deltoids (and Not My Arms)?
Spoiler: the classic 3×10 from ’90s gym routines aren’t necessary.
The lateral deltoid is a small but tough muscle, built for endurance—not for lifting enormous weights.
It works best when you put it under prolonged tension, with moderate weights and plenty of reps.
Here’s what happens when you choose the right number of reps:
- The deltoid gradually engages.
- The arms serve less as a “buffer” muscle.
- The muscle “burns” in the right way, as if you were firing up a barbecue under your skin.
Ideal range?
12–20 reps per set.
Yes, you read that correctly.
Lateral raises equal precision work, not power.
There’s no need to go full force.
You need to refine the movement, like a sculptor with their chisel.
A little trick for smart programming:
- Set 1: 12 reps with controlled load.
- Set 2: 15 reps with slightly lighter weight.
- Set 3: 20 reps with perfect technique and super controlled movement.
By the end of the third set, your deltoid should be sending you a threatening message on WhatsApp.
Ascending reps equal complete stimulation.
Start with the weight that allows you 12 perfect reps.
Then go down in weight, but without losing quality in your movement.
This strategy allows you to:
- Accumulate volume.
- Maintain high tension.
- Strengthen the mind–muscle connection.
- And, most importantly…
- Finally feel your shoulders working, as nature (and biomechanics) intends.
Not Just Lateral Raises: Train Your Shoulders from Every Angle
To build shoulders fit for a Roman gladiator, you need multiple tools.
Also Include:
- Barbell or dumbbell overhead press.
- Face pulls, fantastic for posture and rear deltoids.
- Arnold press, a classic for full range.
- Rear raises, which add depth and three-dimensionality to your shoulders.
The more stimulus you give, the more complete your growth will be.
The Role of Scapular Mobility: The Foundation That’s Often Missing
Often it’s thought that the shoulders aren’t working because the technique is wrong.
But behind many instances of “I don’t feel the muscle” hides an even deeper problem: locked scapulae.
If you can’t keep your scapulae in a neutral position (neither too retracted nor too protracted), your lateral deltoids can’t fully activate.
Here’s why:
- An overly mobile scapula forces the traps to work overtime.
- A locked scapula prevents the shoulder from moving through the proper range.
- The result? The body shifts the load onto the arms and neck.
Solution?
Include in Your Warm-Up Scapular Activation Movements:
- Wall slides.
- Y-Raises.
- Scapular push-ups.
Just 5 minutes and you’ll feel the change from the very first set.
Incline Lateral Raises: A Small Trick, A Big Result
If you can’t “feel” your deltoids while standing, try this variation:
Lateral raises with your torso slightly inclined forward (10–20 degrees).
This small modification works wonders:
- It reduces the involvement of the upper traps.
- It shifts the focus directly onto the lateral deltoid.
- It slightly increases the effective range.
Attention:
- Keep your back neutral.
- Don’t bend too much.
- And always keep your wrists in check (don’t externally rotate like a bartender on duty).
Try it for 2–3 weeks.
And then tell me if you didn’t feel those darn deltoids explode for the first time.
Are Dumbbells, Cables, or Bands Better for Lateral Raises?
The truth is, there’s no single ideal tool; each has its own advantages.
Dumbbells
- Pros: Easy to use, manageable anywhere.
- Cons: No tension in the lower part of the movement (the beginning is often “dead”).
Cables
- Pros: Constant tension throughout the entire range.
- Cons: They require more control and an available machine.
Bands
- Pros: Perfect for home workouts and for those with limited mobility.
- Cons: Tension is not always constant and hard to adjust precisely.
The smart move?
Alternate all three tools in different phases of the week.
This way, you stimulate the muscle completely from multiple angles.
What If I Have Long Arms or Narrow Shoulders? How Much Does Genetics Matter?
Spoiler: it matters. But it doesn’t condemn you.
Those with long arms often struggle more to feel their deltoids because:
- The lever is longer.
- The perceived weight is greater.
- Motor control requires more precision.
Those with narrow shoulders or short clavicles, on the other hand, might be disadvantaged in terms of visual volume.
But you know what?
By properly training the lateral and rear deltoids, even the most “shy” shoulders can transform.
The key is not genetics: it’s consistency.
And the right technique for your body, not the one you see on Instagram.
Conclusion
If you only feel your arms, you’re not doing it wrong.
You just need a new strategy.
You’ve worked out.
You’ve sweated.
You’ve put in the effort.
And if your deltoids still don’t make themselves heard, it’s not because you’re not good enough.
It’s because they’re stubborn.
And delicate.
They require precision, patience, and a bit of humility.
Slow down.
Feel every inch of the movement.
Be present in the action.
Because the difference between a beginner and someone with sculpted shoulders…
…is that the latter has learned to listen to their muscles, not just to lift weights.
And now you’re doing it too.
Keep it up.
The shoulders will come.
And when it happens…
…you will certainly feel them.
