Lateral Raise for BJJ
The lateral raise isolates the medial deltoids, building the shoulder width and pressing endurance needed for framing in BJJ. Strong medial deltoids create a broader frame that makes it harder for opponents to collapse your defensive posture. This exercise also supports the overhead stability needed for posting.
✓ Step-by-Step Instructions
- 1 Stand with dumbbells at your sides, palms facing your body.
- 2 Keep a slight bend in your elbows throughout.
- 3 Raise both arms out to the sides until they reach shoulder height.
- 4 Lead with your elbows, not your hands.
- 5 Pause briefly at the top with arms parallel to the floor.
- 6 Lower the weights slowly back to your sides.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds shoulder endurance for maintaining frames and posting during extended guard passing sequences. Stronger medial deltoids make your frames more difficult for opponents to collapse.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Swinging the weights with body momentum
- ⚠ Raising above shoulder height with shrugged shoulders
- ⚠ Using too heavy a weight
- ⚠ Leading the raise with the hands instead of elbows
🔄 Variations
- → Cable lateral raise
- → Leaning lateral raise
- → Lu raise
- → Band lateral raise
Track Your Lateral Raise Progress
Log your strength training sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
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Frequently Asked Questions
How does the Lateral Raise help my BJJ game? ▼
Builds shoulder endurance for maintaining frames and posting during extended guard passing sequences. Stronger medial deltoids make your frames more difficult for opponents to collapse.
What equipment do I need for the Lateral Raise? ▼
You will need: dumbbells. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Lateral Raise? ▼
The Lateral Raise is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.