Lateral Raises (Shoulder Flys) Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: back deltoids, front deltoids
- secondary: upper back
- tertiary: rotator cuff
- quaternary: abs, obliques, lower back
How to perform?
The shoulder fly (also known as a lateral raise) works the deltoid muscle of the shoulder. The movement starts with the arms straight, and the hands holding weights at the sides or in front of the body. Body is in a slight forward-leaning position with hips and knees bent a little. Arms are kept straight or slightly bent, and raised through an arc of movement in the coronal plane that terminates when the hands are at approximately shoulder height. Weights are lowered to the starting position, completing one "rep". When using a cable machine the individual stands with the coronal plane in line with the pulley, which is at or near the ground. The exercise can be completed one shoulder at a time (with the other hand used to stabilize the body against the weight moved), or with both hands simultaneously if two parallel pulleys are available.
This movement, when the shoulder is kept in neutral rotation, primarily targets the middle head of the deltoid. The anterior (front) and posterior (back) heads of the deltoid will also co-contract to aid in the abduction function. If the shoulder is laterally (externally, outwardly) rotated, the anterior deltoid becomes the prime mover of the glenohumeral joint, the posterior deltoid de-activates, and the middle head assists. By bending at the waist or leaning against a bench, the line of pull created allows the lateral deltoid to be isolated to a higher degree.
If repetitions are done explosively, it is possible for form to deteriorate and other muscles may come into play to do work instead of the deltoid, by generating upward and rotation momentum. The muscles which can be used to "cheat" in this movement are primarily the serratus anterior and the upper fibers of the trapezius, both of which elevate and upwardly rotate the scapula.
Variations
Cable Lateral Raises (Shoulder Flys)
isolationFront Raises
isolationMachine Lateral Raises (Shoulder Flys)
isolationLying Side Raises
isolationRear Delt Raise (Rear Delt Fly)
isolationSeated Rear Delt Raise/Fly
isolationSingle Arm Rear Delt Raises/Fly
isolationSeated dumbbell lateral raise
isolationSeated dumbbell lateral raise
isolationMachine Lateral Raises (Shoulder Flys)
isolationCable Lateral Raises (Shoulder Flys)
isolationLying cable side lateral raise
isolation
Similar Exercises
Alternated dumbbell shoulder press
compoundBehind-the-Neck Press
compoundClean And Press
compoundMachine Shoulder Press
compoundPush Press
compoundRear delt DB row
compoundSeated Arnold Press
compoundSeated Barbell Shoulder Press
compoundSeated Dumbbell Shoulder Press
compoundStanding Barbell Shoulder Press (Overhead Press)
compoundStanding Dumbbell Arnold Press
compoundStanding Dumbbell Shoulder Press
compoundUpright Barbell Row
compoundUpright Dumbbell Row
compoundBarbell Front Raises
isolationBent-over dumbell raises (Bent-over rear delt raises/fly)
isolationCable front raise
isolationFace Pulls
isolationIncline dumbbell rear delt raise
isolationLow Pulley Row to Neck
isolationLying Face Pulls
isolationRear Cable Delt Crossovers
isolationRear Delt Fly Machine (Reverse Pec Deck)
isolationReverse Cable Fly’s
isolationRing Face Pulls
isolationSeated Front Raises
isolationSingle-Arm Rear-Delt Cable
isolationShoulder Taps
isometricSide Plank Pull
isometric