READY TO ADD some serious width and definition to your upper body? Look no further than lateral raises. This exercise can be one of the keys to achieving the “V-shape” and building shoulders that make your shirts pop.

The lateral raise may seem like a simple exercise—just raise your arms, lower, repeat—but there are a few key points to keep in mind to get the most out of the movement. First and foremost, your goal is to isolate the lateral head of the delts, and it’s not an exercise where you should be lifting heavy weights.

Beginner trainees make a few mistake with the lateral raise. People often shrug their shoulders up to engage the movement, which activates the upper traps instead of the shoulders. More commonly, they raise their arms directly up is lifting the weight directly out to the side of your torso.

To avoid this, try this technique recommended by David Otey, C.S.C.S., MH Advisory Board member and creator of the Beginners Guide to Muscle program, now available on Men’s Health Streaming via the All Out Studio App. Instead of raising the weight out to the sides, move your range of motion about two inches forward. This places you in the scapular plane, reduces stress on the shoulder joint, and better targets the lateral delts.

How to Do the Lateral Raise

Here’s how to perform the lateral raise correctly;

• Grab a pair of light dumbbells and hold them by your sides with a neutral-grip.
• Inhale, brace your core and squeeze your glutes before starting the movement. You want to keep your core engaged and create full-body tension to prevent any swinging.
• Keep your arms relatively straight, allowing a slight bend at the elbow. From here, raise the dumbbells out at 45-degree angle until your elbows are just below parallel with your shoulder level. Think about keeping your thumbs up to the sky as you approach the top of the movement; this will help to protect your rotator cuffs.
• Pause for a count. Slowly lower with control, and repeat.

“Imagine you’re flapping your wings, and that’s the way you’re going to help build up that middle part of the shoulder to give you that nice, round, bulky look,” says Otey.

The secret to nailing this movement lies in the details. Brace your core. Don’t raise your elbows above shoulder level. Move in the scapular plane; not out to the side. Avoid the temptation to use momentum and swing the weights once you start to fatigue.

Start incorporating these form cues into your routine and watch your shoulders transform.

Want more beginner-friendly guidance from Otey? Check out the Beginner’s Guide to Muscle program, only available from Men’s Health MVP.