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Woman performing a lateral raise with AguaForce water weights

Lateral Raise

Isolates the shoulders through a controlled side raise, building width and stability in the deltoids.

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Main Muscles

  • Shoulders

Supporting Muscles

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    How to perform

    • Stand tall holding an AguaForce weight in each hand at your sides, palms facing your body
    • With a slight bend in your elbows, raise both weights out to the sides until they reach shoulder height
    • Pause briefly at the top
    • Lower back down with control and repeat

    Tips

    • Avoid swinging or using momentum from your legs
    • Lead the movement with your elbows, not your hands

    Lateral Raise FAQ

    What muscles does the lateral raise work?

    The lateral raise mainly works your shoulders.

    How much water should I put in the weight for the lateral raise?

    Fill both AguaForce weights to about 1–3 lb each, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.

    How many sets and reps of the lateral raise should I do?

    Aim for 3 sets of 10–15 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.