The Reason Your Shoulders Hurt Starts Here—Dumbbell Lateral Raises Exposed - Protocolbuilders

Understanding the Context

Why Do Your Shoulders Hurt During Dumbbell Lateral Raises?

Dumbbell lateral raises are a staple exercise for strengthening the deltoid muscles, particularly the side (lateral) head. But when done incorrectly—such as with a rounded upper back, excessive momentum, or raising too high—the shoulders undergo unnatural ranges of motion that can strain the rotator cuff and surrounding connective tissues.

Here are the most common reasons shoulder pain develops from this exercise:

1. Poor Posture and Rounded shoulders
Many people lean forward or pitcher their shoulders upward during lateral raises. This improper positioning shifts stress from the targeted deltoids to the shoulder joint and surrounding tendons, increasing the risk of inflammation or even impingement.

Key Insights

2. Excessive or Controlled-Too-Slow Movements
Doing lateral raises too quickly or extending the arms fully overhead stretches the ligaments beyond safe limits, while overly slow, stiff movements can cut blood flow and cause muscle fatigue and soreness.

3. Weak Stabilizer Muscles
When core or midsection muscles aren’t engaged, the shoulders take on more load than they’re designed for—leading to compensatory strain and discomfort, especially with repetitive motions like lateral raises.

4. Lack of Balance Between Front, Side, and Rear Shoulders
Relying heavily on front deltoids while neglecting rear and side muscles creates imbalances, potentially causing chronic tension and pain around the shoulder girdle.

How to Fix the Problem: Proper Form for Dumbbell Lateral Raises

Final Thoughts

Avoiding shoulder pain starts with mastering your form. Follow these key tips when performing lateral raises:

• Engage Your Core: Keep your abdomen tight to stabilize your upper body and prevent rounding through the shoulders.
  - Keep Your Elbows Slightly Bent: Avoid locking your arms at the top—this protects tendons and maintains control.
  - Raise Arms to Shoulder Height: Stop before lifting fully overhead to reduce strain on the anterior and middle deltoids.
  - Move with Control: Slow, deliberate motions ensure the muscles are activated safely. Avoid jerky or uncontrolled ascents.
  - Maintain Neutral Spine: Stand or sit tall with shoulders back and down—no shrugging or arching your lower back.
  - Engage Rotator Cuff Muscles: Squeeze your shoulder blades together at the start and contract the shoulder stabilizeopters to protect joint health.

When to Seek Help

If pain persists beyond acute soreness or worsens with movement, consult a physical therapist. Chronic shoulder discomfort during lateral raises could signal impingement, rotator cuff wear, or instability requiring targeted rehabilitation.