The first time it happened to me was at the gym, I was doing lateral raises as usual, holding dumbbells and following my regular routine.
I raised my arms, everything was normal… and suddenly pop, crack.
A sharp sound, coming from inside my shoulder.
I paused for a moment, surprised, thinking:
“What does that come from?”
No pain, no twinge.
Only that strange sound I had never heard before.
From that moment, the classic question began:
“Why does the shoulder make noise during lateral raises, even if it doesn’t hurt?”
If you’re wondering the same thing, don’t worry: many of us have been through it.
And here we try to understand it fully.
The Mystery of the Shoulder Pop: Unveiled
First of all: if there is no pain, it is (almost never) a serious problem.
Our body is not a silent machine.
It is more like an old creaky door, or a leather couch that squeaks every time you sit down.
The technical term for this phenomenon is joint crepitus (or “crepitus,” if we want to sound cool in Latin).
It sounds like a sorcerer’s disease, but in reality it is a common and harmless occurrence in most cases.
Here’s what could be causing the sound:
- Tendons sliding over small bony bumps.
- Gas bubbles (yes, gas!) bursting in the synovial fluid of the joint.
- Soft tissues rubbing against each other as you move.
Why Does It Happen Specifically During Lateral Raises?
Great question.
Lateral raises are not only a cool shoulder exercise: they are also a test of biomechanical precision.
When you perform a lateral raise, your arm moves outward in a motion called abduction.
This involves a series of muscles, but the silent protagonist is the supraspinatus (a small muscle of the rotator cuff).
Now, if that tendon is a little inflamed, shortened, or simply “a bit edgy,” it can rub against the humerus bone or slide over the scapula.
And every now and then… it snaps.
Or it could be the biceps tendon (long head), which moves slightly out of its groove like a slipping elastic band.
And let’s not forget about the synovial fluid: microscopic bubbles form and burst when the arm moves at certain angles.
Nothing is broken: it’s just your body doing its beatbox.
Okay, But Is It Safe? Can I Keep Doing Lateral Raises?
In most cases?
Yes, absolutely.
If you don’t feel pain, burning, tingling, or a loss of strength, the noise is just a “special effect” of your body.
However. (And there’s always a “however”)
The noise might be a small red flag.
Maybe not today. Maybe not tomorrow.
But it could indicate that the mechanics of your shoulder are not as smooth as they should be.
And over time, if you’re not careful, you could end up with:
- Tendon inflammation.
- A subacromial impingement.
- Chronic rotator cuff weakness.
- Discomfort that forces you to skip shoulder day (and nobody wants that).
Shoulder Anatomy (Gym Version)
The shoulder is like the “Transformer” of our body.
It is full of movable parts, rotating pieces that work together with coordination worthy of an Olympic gymnastics team.
It is a ball-and-socket joint (or “enarthrosis,” if you want to throw expert words around), which means it has maximum mobility but… minimal intrinsic stability.
The main parts are:
- Humerus = the arm bone.
- Scapula = your “rear wing.”
- Clavicle = that stick in the front that connects everything.
- Rotator cuff = 4 ninja muscles that stabilize the joint.
- Subdeltoid and subacromial bursae = little fluid-filled sacs that reduce friction.
When one of these parts starts malfunctioning, even slightly… the sounds begin.
The Real Causes of the Noise (Beyond Gas and Tendons)
Besides the usual suspects like snapping tendons and bursting gas bubbles, there are other causes that can turn your shoulder into a mini orchestra:
- Early osteoarthritis: yes, it can affect you even at 30, especially if you train heavy and improperly.
- Internal scarring or calcifications after minor traumas or chronic inflammations.
- Joint instability: perhaps the head of the humerus moves too much in its “socket.”
- Muscle imbalances: overactive trapezius, lazy posterior deltoid… a disaster.
And all these things can generate noises even in the absence of pain, at least initially.
What Really Worked for My Cracking Shoulders
One day, while talking with a guy at the gym, I told him about the noise I heard every time I did lateral raises.
He said he had been through it too, and that in his case it was due to slightly stuck scapulae and muscles that were too tight around the shoulder.
So I decided to start working on it myself before things got worse.
And no, no witchcraft, needles, or Tibetan horse essential oils.
Just a bit of applied science, sweat, and love for my scapulae.
Here’s what worked for me:
Targeted Stretching for the Chest and Back
I knew my posture wasn’t exactly Greek statue-worthy, so I started by freeing up the areas that were chaining my scapula.
- Chest stretch against the wall: arm at 90°, torso rotated.
- Daily practice for a little extra freedom every day.
- Knee-based lat stretch with a bench: I pushed my chest toward the floor until my back was screaming in Sanskrit.
Result?
My scapulae started moving again, and my shoulder stopped sounding like an old door.
Foam Rolling on the Upper Back
A classic.
But when done right, it changes everything.
A stiff chest is the enemy of a mobile shoulder.
I rolled slowly, hands behind my head, breathing deeply.
I felt like a sandwich wrapped in aluminum foil, but after three minutes… clear skies.
Rotator Cuff Strengthening and Scapular Mobility
This part was the game changer.
I did exercises with resistance bands (external rotations, face pulls), YTW movements, and the classic wall slides.
Yes, I looked like a frustrated mime.
But my rhomboids were silently applauding.
The goal?
To teach the scapula to do its job as the shoulder’s bodyguard.
Lighter, Slower, More Mindful Lateral Raises
No more 40-pound dumbbells flung around like frying pans.
I lowered the load, increased control, and… I started feeling my deltoid work instead of my tendons crying.
The result?
My shoulders still make a pop here and there occasionally.
But it has become like the sound of a vintage vinyl record:
It doesn’t disturb, it’s part of the experience.
It’s no longer an alarm. It’s just… personality.
When to Be Concerned (and See a Professional)
I know, the temptation to let it slide is strong.
“It doesn’t hurt too much,” “I live with it,” “maybe it’ll go away on its own”…
We’re not doctors here, but we’re smart enough to understand the warning signs.
If, along with the noise, you feel:
- The noise becomes increasingly frequent or louder.
- Pain begins to appear, even if only slight.
- You feel weakness when lifting or rotating your arm.
- You get the sensation that the shoulder locks up or is less stable.
Then it’s time to get it checked by a specialist.
Because there might be something more serious beneath the surface, such as:
- Subacromial impingement – when the supraspinatus tendon gets “pinched” between the scapula and the humerus during movement.
- Bursitis – an inflammation of the synovial bursae, causing friction and discomfort.
- Rotator cuff tear – small strains that may not hurt immediately but worsen over time.
- Subluxation – the humerus moving too much in its socket, creating instability.
Ignoring these signs can lead to weeks (if not months) of downtime, chronic pain, and difficulties even with the simplest movements.
So it’s better to act in time, get evaluated, and – if necessary – follow a personalized recovery plan.
No drama, but nothing to underestimate either.
Protruding Shoulder? It Could Be Part of the Problem
Have you ever noticed a shoulder that seems more “jutting out” or pointed compared to the other?
It could be:
- A winged scapula: the scapula sticks out from the back.
- A kyphotic posture (a hunch): pushing the shoulders forward.
- Joint hypermobility: too much freedom for the head of the humerus.
All of these can lead to instability and… noises.
What to Do
- Strengthen the scapular stabilizer muscles: lower trapezius, rhomboids, serratus anterior.
- Work on your posture.
- See a sports physical therapist who can assess you with specific tests (like the wall push-up or scapular cable test).
If there is a structural problem, a personalized program is needed.
YouTube is not enough.
Other Body Parts That Creak
The shoulder is just the rockstar of noise.
But it isn’t alone on its noisy tour.
Here are other areas that go “crick-crock” during workouts:
- Knees when you do squats (the infamous patellofemoral crepitus).
- Ankles when you walk or jump.
- Elbows when you do curls or extensions.
- Wrists when you perform push-ups or snatches.
The principle is the same:
Movement, pressure, friction, bubbles, tendons.
As long as there’s no pain?
We’re in the realm of normal.
RELATED:》》》 Why Do I Only Feel Lateral Raises in My Arms and Not My Delts?
Conclusion
Training with cartoonish sounds may seem odd.
But it’s much more common than you think.
The secret is not to silence your joints, but to understand what they are telling you.
- If there is no pain: work on mobility, posture, and control.
- If there is instability or tension: strengthen the deep muscles.
- If pain sets in: see a doctor, get a diagnosis, and follow an action plan.
And remember:
The true athlete isn’t the one who “lifts the heaviest,” but the one who can keep lifting for years without breaking down.
