Lateral raises; how high should you go?

When doing the lateral or front arm raise exercise it is generally believed that the arms should be raised no higher than level to the shoulders. There are two reasons usually given for this: 1) raising the arms above the shoulders causes shoulder impingement; and 2) raising the arms above the horizontal no longer involves the deltoid muscle.

These reasons have little substantiation in the literature and in practice. Raising your arms above the level of the shoulders over a long period of time does have the potential for shoulder impingement. But, if you have normally functioning shoulder joints and do the exercises correctly, you should not get shoulder impingement or any other shoulder problems.

It appears that the individuals (usually physical therapists) who recommend you should not raise the arms above level, make these claims based on the exceptional cases rather than the norm or what athletes must do. Rather than condemning a particular exercise or movement it is important to understand why pain arises in some individuals and not in others. This is more effective than stating that the exercise is dangerous and should not be done.

For example, impingement of the rotator cuff (shoulder) muscles is commonly seen in some baseball pitchers, quarterbacks, swimmers and others whose activities involve repetitive use of the arm above the horizontal plane. However, whether impingement is the primary event causing rotator cuff tendenitous or whether rotator cuff impingement occurs secondary to rotator cuff disease is unproved. In all likelihood both mechanisms of injury can occur.

According to the research the shoulder is most vulnerable to impingement when the arm is at 90 degrees of abduction and the scapulae has not rotated sufficiently. Thus, when you do lateral arm raises, which involves shoulder joint abduction, the key is for the scapulae to rotate in synchronization with the arm raising (abduction).

The scapulae should rotate upward one degree for every two degrees of upward arm movement. The only exception is when the arm is internally rotated. In this case, the greater tubercle of the humerus hits the scapulae and prevents the arm from being raised more than 90 degrees.

If the scapulae do not fully rotate upward to allow the shoulder (glenohumeral) joint to rise up, the chances of impingement are increased greatly. Thus, to have a properly functioning scapulae you should make sure that the upper and lower portions of the trapezius and the serratus anterior muscles are functioning well or are sufficiently strong. These are the key muscles that rotate the scapula in synchronization with should joint abduction.

In addition, to get a full 180 degrees of upward arm movement you need elevation of the scapula. This action allows for the final 60 degrees of arm abduction (to the vertical, over-the-head position). The muscles mainly responsible for this are the levator scapulae and the very uppermost fibers of the trapezius.

Also, when doing lateral arm raises, to prevent shoulder impingement rotate the arm outward (lateral shoulder joint rotation) as you approach the level position. This outward movement of the arm turns the tubercle out of the way making impingement impossible. Thus with a slight change, you can execute the movement safely and get much more development of the deltoid and supraspinatus muscles.

The statement that the deltoid muscles are no longer involved when the arms are raised higher than the level of the shoulders is also erroneous. EMG studies as reported by Basmajian have proven beyond a doubt that the deltoid muscles are most active when the arms are above the level of the shoulders. You will also find that the mechanical advantage of the deltoid muscle increases greatly above the level position and thus achieves its strongest position.

Even simple anatomy can show you this.  In a normal standing position with the arms alongside the body, the deltoid is mostly in a vertical position. When the arms are level the deltoid muscle is basically horizontal and pulls in a straight line so that all of its force can be put to work. Most shortening occurs above the level position which shows that this is why the deltoid is strongest from 90 degrees (level) and higher.

Many “experts” state that the muscles of the back (such as the trapezius) take over when the arms are above shoulder level. But, simple anatomy tells us that these back muscles are not connected to the arm. Therefore, they cannot raise the arm.

Muscles such as the upper and lower divisions of the trapezius and the serratus anterior play a very important role in rotating the scapulae as the arms move upward and above the head. If these muscles are not working in synchronization with the deltoid and supraspinatus muscles, it could cause a jamming in the shoulder or difficulty in raising the arm above level.

This is a classic example of how other muscles come into play to enable a single movement to take place. In essence, the upper back muscles work together with the deltoid (and supraspinatus). Also, these muscles work actively. They contract strongly through the full range of motion.

Thus you need balanced muscle development of not only the deltoid and supraspinatus, but also of the muscles responsible for rotating and elevating the scapulae. The next time you are in the gym and do lateral arm raises, be sure to raise the arms up above the head. Not only will this give you stronger and fuller development of the deltoid muscles, but it will maintain the flexibility in your shoulder joints.

If you are not capable of raising your arms completely over your head you have lost flexibility. In this case, it may be necessary to do supplementary stretching as for example, the backstretch strap stretch. In addition, you should do the shoulder exercises full range with lighter weights to develop the additional range of motion. Lighter weights when doing full range shoulder exercises are very important.

Only with light weights will you be able to raise the arms completely overhead. If you use heavy weights, which most athletes seem to have a tendency to use today, you will only be able to raise the arms up to the level position. Repetitively doing the exercise in this manner can cause tightness and its concomitant problems in the shoulder.

Also when heavy weights are used there is a strong tendency to start off with a very vigorous whipping of the arms to the side to gain enough momentum to raise the arms to the level position. In these cases the arms stop on their own inertia when they reach level or slightly below the level position.

Because of this, rather than getting more complete deltoid development you are emphasizing development of the supraspinatus. It is the key muscle involved in raising your arms from your sides to about 60 degrees upward. It is at this point that the deltoid becomes involved, and then both muscles remain under contraction through the full range of motion.

For more information on the role and functioning of the deltoid and other shoulder joint muscles see Biomechanics and Kinesiology of Exercise.