Weighted Bar Standing Lateral Raise
How to do it
Starting position
- Grip the center of an empty or short bar with one hand.
- Find the balance point first.
- Keep your torso upright and brace your abs.
Movement
- Keeping your arm nearly straight, raise the bar out to the side to shoulder height.
- Pause briefly at the top.
- Lower down slowly without swinging.
- Complete the target reps and switch arms.
Breathing
Exhale as you raise, and inhale as you lower.
Cautions
- Start with an empty bar. Because of leverage, it is much heavier than you think.
- If the bar tilts, your wrist will twist. Reset your balance point.
Exercise info
| Primary muscles |  Side delts |
|---|---|
| Secondary muscles | Traps · Front delts |
| Equipment |  Barbell EZ bar |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
8 similar exercises
Representative exercise: Weighted Bar Standing Lateral Raise
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 93.9 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Barbell Upright RowHarderBarbell Wide Grip Upright RowHarderDumbbell Lateral RaiseSimilar exerciseMachine Lateral RaiseSimilar exerciseBand Lateral RaiseSimilar exerciseWeighted Full Can ExerciseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.