The Egyptian lateral raise lets you lift heavier dumbbells than the traditional dumbbell lateral raise.
Pressing and lateral raises are essential for shaping well-rounded and remarkable shoulders, providing a physique that exudes a wider v-taper. Though many fitness buffs focus on pressing movements to work the anterior delts, adding the lateral raise is key to achieving sculpted three-dimensional deltoids. Unlike presses like the overhead press which primarily hit the front delts, the lateral raise particularly zeroes in on the medial delts, fostering well-rounded growth and muscle symmetry (1).
The Egyptian lateral raise is a variation of the standard dumbbell lateral raise. This isolation movement targets the lateral delts with added weight and prolonged tension, boosting shoulder mass. It also isolates the delts more effectively than bilateral lateral raises.
So, how is the Egyptian lateral raise performed, and how does it stack up against the regular lateral raise? In this guide, we’ll provide that insight along with the perks of this variation. We’ll also address common questions and offer additional shoulder-focused alternatives.
How to Perform the Egyptian Lateral Raise
The Egyptian lateral raise concentrates on targeting your lateral delts while leaning. This exercise is ideal for lifters who struggle to focus on their delts during standard lateral raises. It’s a type of unilateral training for the medial delts that emphasizes range of motion and heavier loads.
You’ll need dumbbells and a stable object to lean against for the Egyptian lateral raise. Maintain slow, controlled negatives for the best results. Below is a step-by-step instruction on performing the Egyptian lateral raise.
- Select a light dumbbell to ensure you achieve a full range of motion, and hold it in your right hand.
- Stand next to your sturdy support and grasp it with your left hand. This can be a squat rack, cable machine, or column. Just ensure it can bear your weight.
- Position your feet closely together near the support and then fully extend your left arm, grabbing to hang away in the opposite direction.
- With your spine neutral and core tight, keep your weight-bearing arm perpendicular to the floor. This is your starting stance.
- Lift your right hand holding the dumbbell until it’s level with the ground. Raise your chest and pull back your shoulder blades to maintain focus on your delts.
- Pause when your arm is parallel, then slowly bring it back to the starting position to complete your rep.
- Repeat for the desired number of reps, then switch arms and repeat steps 4 to 6.
Advantages of the Egyptian Lateral Raise
Including the Egyptian lateral raise in your shoulder workout routine is highly beneficial. It’s a great exercise for low-weight, high-rep training that heavily engages your delts. Here are additional benefits of this move.
Enhanced V-Shape
The Egyptian lateral raise is an effective isolation drill to complement the compound exercises you do for your shoulders. It stimulates muscle hypertrophy in the delts, resulting in increased size. Larger shoulders create the illusion of a smaller, more tapered waist, contributing to the ideal V-shape.
Joint Relief
Egyptian lateral raises bolster your delts, which benefits your joints. They help alleviate stress from the joints, decreasing the likelihood of injuries. The rotator cuff, specifically, gains from stronger delts and will assist in keeping your shoulders injury-free.
Correct Muscle & Strength Discrepancies
Being a unilateral workout, the Egyptian lateral raise helps identify muscle or strength imbalances between your arms. You can then use this exercise to address and rectify the disparity.
Enhanced Mind-Muscle Connection
Performing the Egyptian lateral raise effectively requires slow, focused execution. You need to utilize your mind-muscle connection during this drill. Research indicates how the mind-muscle connection fosters greater muscle hypertrophy and growth (2).
Overcome Delt Plateau
Stuck at a plateau with your medial delts using regular lateral raises? The Egyptian lateral raise lets you diversify your routine, break free from that plateau, and continue developing your shoulders (3).
Lift Heavier Loads
Compared to the…standard lateral raise, the Egyptian lateral raise, enables lifting heavier weights due to the torso’s angle and the stabilization provided by gripping something with your non-lifting arm. Heftier weights will foster growth in your delts.
Increased Time Under Tension
The angle of this exercise allows for a greater range of motion with the dumbbells, resulting in increased time under tension, thereby promoting more muscle growth in the medial deltoids.
Egyptian Lateral Raise Alternatives
Alternative exercises to the Egyptian lateral raise can also effectively build your delts. Discover a few notable options below.
Incline Dumbbell Lateral Raise
An effective modification to the conventional lateral raise is the incline bench dumbbell lateral raise. Chest-supported lateral raises minimize momentum, ensuring proper form. Position the bench at a 70-80 degree incline to target side delts, or at 60 degrees to emphasize posterior delts more.
Leaning Cable Lateral Raise
Leaning cable lateral raises are akin to the Egyptian lateral raise due to the inclination involved. This variation maintains constant muscle tension through the entire range of motion, enhancing time under tension and promoting growth. Performing this exercise with the cable behind your back can also emphasize the anterior delts.
Single Arm Dumbbell Lateral Raise
The single-arm dumbbell lateral raise is a superb exercise for the medial delts and is effective for addressing muscle imbalances due to its unilateral nature.
FAQs
Which muscles do Egyptian lateral raises target?
Egyptian lateral raises, similar to other lateral raises, focus on the shoulder muscles, specifically isolating and developing your lateral delts.
What advantages do Egyptian lateral raises offer?
Advantages of the Egyptian lateral raise include enhancing shoulder size for a more pronounced V-shape and aiding in overcoming growth plateaus in the medial deltoid muscles.
Are Egyptian lateral raises more effective than side lateral raises?
The effectiveness depends on your goals. For isolating the lateral delts, Egyptian lateral raises may be more beneficial, but incorporating both routines yields a more balanced shoulder workout.
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References
- Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cè, E. (2020). An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. International journal of environmental research and public health, 17(17), 6015. https://doi.org/10.3390/ijerph17176015
- Halperin, I., & Vigotsky, A. D. (2016). The mind-muscle connection in resistance training: friend or foe?. European journal of applied physiology, 116(4), 863–864. https://doi.org/10.1007/s00421-016-3341-y
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897