We all want strong and well-defined shoulders. For those looking to develop the perfect body it all starts here. Having broad shoulders helps increase the perception of that V shape of your trunk down to your waist. Strong deltoids also go much further than just aesthetics.  The shoulder joint is a highly mobile joint that allows us to perform various lifting and throwing movements but can be prone to injuries.

What is an Egyptian Lateral Raise

The Egyptian lateral raise is a fantastic variation of the lateral raise which has a large emphasis on muscle hypertrophy. This version differs from the standard lateral raise with the positioning of the body. Instead of being in an upright position, your body will be angled to the side with one arm providing the support and the opposite arm being the weight bearing arm. The weight starting position is now where the midline of your body would have been if you were standing upright. This new starting position of the weight increases the range of movement of the exercise.

Egyptian Lateral Raise Benefits

They Increase Shoulder Size

Increased muscle growth is stimulated by muscle fatigue. If you increase the range of motion of an exercise as you do with the Egyptian lateral raise, the time under tension increases, leading to greater fatigue and increased shoulder size.

They are Unilateral

Unilateral exercises are important in maintaining muscle balance between both sides, preventing injury, and improving the performance of lifts such as the barbell shoulder press. You can also put all your focus on a single deltoid while the other recovers.

There is No Way to Cheat

It is not uncommon to see individuals perform lateral raises by leaning forward and swinging the weight up as they stand up. While this might make you feel better as you are lifting heavier weights, you are no longer isolating the shoulder as your back muscles are assisting you. The Egyptian raise eliminates the ability to swing the weight up, so while you might be lifting lighter weights, what you are lifting is completely isolated to the deltoids.

They Provide Variety

The shoulder press is an excellent overhead exercise that develops other muscles such as the triceps, but if you are looking for an isolation exercise most individuals default to the lateral raise. By including the Egyptian raise you will be adding a different training stimulus for your deltoids.

How to Do an Egyptian Lateral Raise

The Egyptian lateral raise can be performed with either a Dumbbell or a Cable Machine. The important part is to have a stable column or weight rack that will be able to support your weight.

• Start with your feet as close to the support column as possible.

• Hold the support column with your free hand so that it is just below shoulder height.

• With your opposite hand hold a dumbbell or the D-ring of the cable machine.

• Straighten the arm that you are holding the supporting column with. You should now be leaning towards the weight bearing side. Your core should be engaged so that your body forms a straight line from the head to your feet.

• The weight should be hanging perpendicular to the floor or if you are using a cable machine have the D-ring positioned here.

• Raise your weight bearing arm to shoulder height. If you are using a cable machine the cable should be brushing past the front of your body.

• Return the weight back to the starting position without letting the weight drop back down.

One of the advantages of using a cable machine is that it is easier to control the return of the weight. This increased emphasis on the eccentric contraction phase is another factor that positively stimulates muscle hypertrophy.

You can perform this exercise with either a dumbbell or a cable machine. Just ensure that you have a stable support column first. Use this exercise on its own to isolate the deltoids or super set it with shoulder presses to completely fatigue the shoulders. You should be selecting a weight that you can complete 10 - 12 reps for 3 - 4 sets.

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Tags: Equipment > Cable Machines ; Exercise Type > Strength