Top 3 Exercises to Avoid at the Gym. Part 2: Lateral Deltoid Raise

The lateral deltoid raise has been around since the beginning of weight training. Which is one of the reasons I don't recommend it. Weight training has its roots in bodybuilding and strongman circus shows. Some of the exercises that come from this era are focused on muscular development for the sake of muscular development. As such the premise is to "isolate" a specific muscle. In terms of function, however, it needs to be stated that MUSCLES NEVER WORK IN ISOLATION.

The above picture, taken from Fitnesstogether.com, shows the exercise performed to 90 degrees, as it is usually performed in the gym. If you are confused, think of this exercise relative to how your shoulder functions. The shoulder joint has the greatest range of motion of any joint in the human body. Given that most of our musculoskeletal aches and pains stem from a lack of movement and inactivity, wouldn't it make sense to use our joints to the greatest degree possible without strain? The rationale for stoppping at shoulder height is based on how much the deltoid muscle is being activated as the weight is lifted. Past 90 degrees, the deltoid muscle activation starts to derease and the trapezius muscle activation starts to increase. But as I stated earler, muscles never work in isolation in real life movements and activities. So why in the world would you train it to? And why not train the trapezius AND the deltoid with one exercise?

To be clear, I am recommending to go all the way up with this exercise, as seen in this photo taken from Muscle and Fitness website. I have no research to point to that suggests that this exercise performed to 90 degrees leads to shoulder injury. But I have seen numerous patients who have had shoulder problems, AND they are currently doing this exercise to 90 degrees, AND they don't want to stop wieght training. In every case, getting the patient to go to a full range of motion lateral raise, with lighter weights, has helped.