Side Raises

How to do the Side Raises

Kneeling down with the cable behind your body, keeping your head and back straight, raise the weight to your side with a slight bend in your arm (until it is level with the ground). Slowly lower the weight back to the starting position.

Spotter Information:
This exercise is hard to spot but can be done behind the individual lifting the arm. The spotter could also pull the cable to help.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Shoulder
  • Shoulders
  • Medial Deltoids
  • Isolation
  • Dumbbell
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
23.5 lbs9.3 31 lbs

What is a good starting weight?

Based on an average weight lifted of 23.5 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 12 lbs and aim for 12-15 reps.


Workouts Plans with Side Raises

Purpose Type Level
Hypertrophy Advanced
Muscular Definition Beginner
Muscular Definition Beginner
Hypertrophy Beginner
Muscular Definition Advanced
Sport Specific Intermediate
Sport Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.