Shoulders
Kettlebell Lateral Raise
The Kettlebell Lateral Raise is a strength exercise with a kettlebell for your shoulders. Share of the load in the Zulta muscle model: side delts 62%, front delts 12% and rear delts 10%.
How to do it
- Stand with feet hip-width and hold a light kettlebell in each hand at your sides, palms facing in.
- Soften the elbows and brace the torso upright.
- Raise both arms out to the sides until the upper arms are level with the floor.
- Keep the kettlebells hanging under the hands without letting them flip.
- Lower slowly back to your sides.
Tips
- Hold the handles firmly so the bells do not swing and pull the wrists.
- Lead with the elbows and keep the shoulders down.
Common mistakes
- Swinging the kettlebells up with the hips.
- Letting the wrists bend under the weight of the bell.
- Raising the hands above shoulder height.
Muscles worked by the Kettlebell Lateral Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Raising the arm out to the side is shoulder abduction, led by the lateral delt; front and rear heads assist, the upper traps help rotate the shoulder blade near the top, and the supraspinatus starts the movement from deep.
Kettlebell Lateral Raise alternatives
Different equipment
- Band Lateral Raise
- Cable Lateral Raise
- Cable Lateral Raise (Cuff)
- Cable Lateral Raise (No Attachment)
- Double Cable Lateral Raise
- Lateral Raise
Make it harder
- Cable Lateral Raise (No Attachment)
- Double Cable Lateral Raise
- Seated Cable Lateral Raise
- Behind the Back Cable Lateral Raise
Similar exercises
- Seated Lateral Raise
- Incline Side Lying Lateral Raise
- Landmine Lateral Raise
- Lean In Dumbbell Lateral Raise
- Partial Lateral Raise
Frequently asked questions
What muscles does the Kettlebell Lateral Raise work?
Mainly the side delts. The front delts and rear delts assist.
Is the Kettlebell Lateral Raise good for beginners?
Yes. The Kettlebell Lateral Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kettlebell Lateral Raise?
For example the Band Lateral Raise, Cable Lateral Raise and Cable Lateral Raise (Cuff). They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Lateral Raise harder?
Add weight or reps, or move on to the Cable Lateral Raise (No Attachment) and Double Cable Lateral Raise.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (lateral raise variations and front raise)
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