We’ve all been there.
You walk into the gym full of good intentions, grab the dumbbells, position yourself for lateral raises and… go!
The first two movements go fine.
Then, all of a sudden, you feel that annoying tension creeping up your neck.
Your traps. Again.
These darn muscles always seem to steal the spotlight.
And what about your lateral deltoids?
They’re supposed to be the main actors, but they end up playing extras.
It’s enough to make your head spin.
Why does it happen? Spoiler: It’s not entirely your fault
So, let’s start with one thing: the traps are clever.
They’re big, strong muscles that are always ready to help.
They activate easily because they’re designed to assist with a lot of upper body movements.
When you lift your arms laterally, as in dumbbell lateral raises, you’re trying to target the middle deltoid.
It’s responsible for that “rounded shoulder” look that really pops on an action figure.
But the problem is that your body automatically chooses the most efficient way to move.
And guess what?
If your lateral deltoids are weak, or you’re not activating them correctly, your body passes the baton to the upper traps.
It’s a bit like when there’s always that one friend in a group who takes charge even if no one asked.
That’s your traps for you.
The Number One Mistake: Poor Form
Okay, I know it sounds trivial, but form matters.
It matters a lot.
Most people do lateral raises thinking only about “lifting the weight.”
So you end up with a movement that’s half a baseball swing and half a karate chop.
And when you lift the dumbbells too high, or with too much momentum, who comes to the rescue?
Exactly. Your traps.
To isolate the lateral deltoids, you almost have to think of pulling them away from your ears.
Something like “away from the ears and straight out to the sides.”
I always say: don’t just lift the dumbbells, move your hands away from your body.
It’s a completely different mindset.
And it changes everything.
Practical Tips: How to Quiet Your Traps
- Slightly inclined wrists:
Tilt your wrists forward as if you were pouring water from a jug.
It helps reduce the activation of the upper traps. - Stop at 90°:
There’s no reward for going beyond 90° in lateral raises.
In fact, the higher you go, the more you involve your traps. - Control the weight:
If you’re using 12‑kg dumbbells and look like a bar fighter, it might be time to downsize.
(Trust me, lateral deltoids love slow, controlled repetitions.) - Lean against an inclined bench or wall:
It helps you avoid cheating and forces you to use the right muscles. - Pause isometrically:
Stop for a second at the top.
You’ll feel if you’re working the right muscle.
(And if you don’t feel the burn in the right spot, you’re using the wrong one.)
A Nerdy Touch: Anatomy Backs Us Up
Without turning this into a medical lecture, know that the upper traps are connected to the elevation of the scapula.
Every time you lift your shoulders even a little, they activate.
The lateral deltoid, on the other hand, is more reserved and needs a controlled environment to do its job.
Imagine your scapula as a dance floor – you have to give the deltoid enough space to move without the traps stepping on its toes.
My Breakthrough: From a Stiff Neck to Rounded Shoulders
When I first started seriously training my lateral deltoids, it took me MONTHS to figure out what I was doing wrong.
I watched tutorials and tried a thousand variations.
But my neck was always on fire.
And the results? Practically zero.
Then I started filming myself.
I slowed down the movement.
I used light weights without any shame.
And I focused solely on muscle control.
One day, after a perfectly executed set with 6‑kg dumbbells (yes, SIX), I felt that fire in my deltoids like never before.
I looked in the mirror and thought:
“Okay. We’ve finally got this.”
Sometimes It’s (Also) the Genetics’ Fault
And no, it’s not just an excuse we tell ourselves to feel better.
Let’s be honest: no matter how hard we work, some people start with an advantage.
And I’m not just talking about that guy in the gym whose shoulders are wide even when he breathes.
There are people who, genetically, have more dominant traps.
- More hyperactive.
- More prone to kicking in at the slightest stimulus.
- Perhaps you played sports as a kid that overused them (like swimming, rugby, or climbing).
- Or maybe you were just born that way.
It’s a bit like those who have never done ab workouts but sport a perpetual “turtle” torso.
So yes, it’s frustrating but also enlightening.
Because if you know your traps are genetically “invasive,” you can work even more consciously to manage them, which means:
- More attention to technique.
- More isolation exercises.
- More mental focus (mind-muscle connection, baby).
- And maybe even exercises to relax them (foam roller, stretching, massage gun, etc.).
Genetics isn’t a sentence.
It’s just one variable.
It’s up to you to decide what to do about it.
Hands, Fingers, Wrists… Yes, They Can Also Ruin Your Workout
Spoiler: the way you grip the dumbbells can throw everything off.
It may seem trivial, but grip and finger positioning matter.
During lateral raises, many people grab the dumbbells with a strangling grip… like when you clutch the steering wheel on the highway after hitting a pothole.
That tension travels up the forearm, then to the shoulder, and BOOM: the traps automatically kick in to “stabilize.”
A chain reaction that always ends the same way:
a stiff neck and deltoids on vacation.
Here are some practical pointers:
- Soft but firm grip:
You don’t need to crush the dumbbells.
Think of “resting” them in your hands, holding them securely but without overdoing it. - Slightly flexed wrists downward:
The famous “jug trick” works because it prevents you from using your traps to lift.
It forces you to use your deltoids to push “outward.” - Relaxed fingers, but not limp:
The more you relax your fingers, the less tension travels up to your neck.
If it sounds odd, try it with cable laterals: hold the handle only with your thumb and index finger.
You’ll notice the difference.
Is it a minor detail?
Yes.
But sometimes it’s precisely that detail that changes your entire workout.
Alternative Exercises That Bench the Traps
Sometimes, even with the right technique, the traps still find a way to intrude.
You know what? Let’s change the approach.
Here are a few alternative exercises to really put the lateral deltoids in the spotlight (and keep the traps at bay):
- Seated or Inclined Bench Cable Lateral Raise:
Using the cable gives you constant tension and the position minimizes momentum.
In short, if the traps try to interfere… you catch them immediately. - Chest-Supported Lateral Raises:
You can do these on an inclined bench with your torso supported.
This completely eliminates any “swing” effect and forces the deltoids to do the work. - Light Dumbbell L-Flyes:
A movement similar to a “lateral raise + external rotation.”
It’s more challenging and technical, but excellent for keeping the traps out of the game. - Band Lateral Raises:
Resistance bands work wonders for those who struggle to feel the muscle at work.
They’re economical, convenient, and you can even use them while watching Netflix.
Try them and see for yourself.
Stretching, Myofascial Release, and Recovery: The Invisible Allies
Because sometimes the problem isn’t activation but chronic tension.
Let’s be clear: if your traps are perpetually contracted, no matter how much you try to “turn them off” during your workout, they’re already fired up.
In that case, you need a reset.
- Targeted stretching for the upper traps:
Simple but effective: tilt your head to the side, drop the opposite shoulder, and breathe.
Hold the position for at least 30 seconds.
Do it every day for a week and you’ll notice a change. - Foam roller or massage ball between the trap and scapula:
It hurts like crazy (at first), but it releases tensions you’ve been carrying for months. - Post-workout relaxation techniques:
Yes, even a stretching session with relaxing music can help you tell your body:
“Hey, you don’t need to fire up the entire trap every time I lift a spoon.”
Sometimes improving muscle recruitment isn’t about how hard you train, but how well you recover.
Everyday Posture: Your Traps Work Even When You Don’t Notice
Your sitting posture can sabotage your workout.
Last but not least: your posture.
If you spend hours with slumped shoulders, a forward head, and your face buried in your smartphone…
Guess who’s working all day?
Exactly. Your usual traps.
This chronic tension not only makes them hyperactive, but also “programs” them to be the first to react whenever you lift your arms.
Pay attention outside the gym too:
- Sit with a neutral spine.
- Frequently pull your shoulders back.
- Take breaks every hour if you work on a computer.
- Breathe more deeply.
It might not seem connected, but it is.
Your body won’t reset just because you’ve stepped into the gym.
Conclusion
If your traps keep taking over, you’re not “broken” and you’re not “doing everything wrong.”
You’re simply following a path your body knows too well.
The trick is to force it to choose the less-traveled road.
The one that’s slower, more challenging, but decidedly more effective.
Training your lateral deltoids requires patience, attention, and a certain humility.
It’s not about how much weight you lift, but how you lift it.
And trust me, when you start seeing that rounded shape emerging under your shirt, you’ll know it was all worth it.