Lateral Raise with Towel
Lateral raises with a towel engage your deltoids and serratus anterior, enhancing shoulder stability and strength without external weights.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
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Variations of Lateral Raise with Towel
Cable One Arm Lateral Raise
Shoulders · Deltoid Lateral · Cable
Cable Lateral Raise
Shoulders · Deltoid Lateral · Cable
Mid Air Lateral Raises With Switching Palms
Shoulders · Deltoid Lateral · Body weight
Lever Lateral Raise
Shoulders · Deltoid Lateral · Leverage machine
Description
This exercise involves raising your arms laterally while holding a towel, which helps to improve shoulder stability and strength.
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How to do Lateral Raise with Towel
- 01Setup
Stand tall with your feet shoulder-width apart and a slight bend in your knees. Hold a towel taut with both hands, palms facing each other, arms extended down in front of your thighs.
- 02Setup
Maintain constant, light tension on the towel throughout the exercise, ensuring your shoulder blades are slightly retracted and depressed.
- 03
Keeping a slight bend in your elbows, slowly raise your arms out to your sides until they are parallel to the floor, forming a 'T' shape with your body.
- 04
Focus on leading the movement with your elbows and engaging your lateral deltoids at the top of the movement, imagining you are pushing the towel outwards.
- 05
Slowly and with control, lower your arms back to the starting position, resisting gravity throughout the entire eccentric phase.
Tips
- Maintain continuous tension on the towel throughout the entire movement to maximize engagement of the lateral deltoids and serratus anterior.
- Control the lowering phase (eccentric contraction) for at least 2-3 seconds to increase time under tension and muscle activation.
- Keep your shoulders down and away from your ears; avoid shrugging to prevent your upper trapezius from taking over the movement.
- Visualize driving your elbows out and slightly up, rather than just lifting your hands, to better target the lateral deltoids.
Common mistakes
- Raising arms too high, which engages the trapezius muscles instead of the deltoids; only raise your arms to shoulder height, no higher.
- Using momentum to swing the arms up, reducing muscle engagement; perform the movement slowly and with control, initiating from the shoulders.
- Letting the towel slacken, which diminishes the isometric tension and muscle activation; actively pull the towel taut throughout the entire range of motion.
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Get Ellim — FreeQuestions
What muscles does Lateral Raise with Towel work?
Lateral Raise with Towel primarily targets Deltoid Lateral. Secondary muscles include Deltoid Anterior, Serratus Anterior.
Is Lateral Raise with Towel good for beginners?
Lateral Raise with Towel is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lateral Raise with Towel?
You need Body weight to perform Lateral Raise with Towel. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lateral Raise with Towel?
Maintain continuous tension on the towel throughout the entire movement to maximize engagement of the lateral deltoids and serratus anterior. Control the lowering phase (eccentric contraction) for at least 2-3 seconds to increase time under tension and muscle activation. Keep your shoulders down and away from your ears; avoid shrugging to prevent your upper trapezius from taking over the movement. Visualize driving your elbows out and slightly up, rather than just lifting your hands, to better target the lateral deltoids.
What are common mistakes when doing Lateral Raise with Towel?
Raising arms too high, which engages the trapezius muscles instead of the deltoids; only raise your arms to shoulder height, no higher. Using momentum to swing the arms up, reducing muscle engagement; perform the movement slowly and with control, initiating from the shoulders. Letting the towel slacken, which diminishes the isometric tension and muscle activation; actively pull the towel taut throughout the entire range of motion.
Related exercises
Cable Lying Cross Lateral Raise
Shoulders · Deltoid Lateral · Cable
Weighted Round Arm
Shoulders · Deltoid Anterior · Weighted
Lever Lateral Raise (plate loaded)
Shoulders · Deltoid Lateral · Leverage machine
Weighted Front Raise
Shoulders · Deltoid Anterior · Weighted
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store