Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- MechanicsIsolation
- Force TypePull (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Traps, Upper Back
Target Muscle Group
Shoulders
Kettlebell Lateral Raise Overview
The kettlebell lateral raise is a lateral raise variation and an exercise used to strengthen the muscles of the shoulder.
The use of kettlebells, as seen in the kettlebell lateral raise, provides a unique challenge in the form of an alternative implement. In the case of kettlebells, the weight is below the handles forcing your muscles to fight gravity to stabilize the weight.
Kettlebell Lateral Raise Instructions
- Select the desired weight from the rack, then take a few steps back into an open area.
- Take a deep breath and raise the kettlebells to shoulder height using a neutral grip (palms facing in) while keeping the elbows slightly bent.
- Slowly lower the kettlebells back to the starting position under control.
- Repeat for the desired number of repetitions.
Kettlebell Lateral Raise Tips
- If you want to keep more tension through the side delts, don’t allow the weights to touch your sides and control the eccentric (lowering) portion of the movement.
- Keep the abs braced and don’t lean back or arch your back at the top of the movement.
- Allow the shoulders to move freely but don’t completely lock out the elbows.
- Leaning forward may help to enhance rear delt activation.
- Don’t allow the kettlebells to collide in the bottom of the movement as this may present a potential injury risk.
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