Lateral Raises vs. Shoulder Press: Which is Better?

GYMSPORTZ PTE LTD | 9 April 2025

When it comes to building a strong and well-defined shoulder, two exercises that often come up for discussion are lateral raises and shoulder presses. Both are great additions to any shoulder workout with dumbbells, but how do they differ, and which one should you prioritise?

Let’s take a deeper dive into the benefits, differences, and considerations when deciding between lateral raises and shoulder presses for your fitness goals.

Understanding the exercises

Lateral raises and shoulder presses are two distinct movements that target the shoulder muscles but in different ways.

Lateral raises are isolation exercises primarily targeting the lateral deltoid, the middle part of your shoulder. This exercise involves lifting weights (usually dumbbells) out to the sides of your body, helping to build width and enhance the shape of your shoulders.

On the other hand, shoulder presses are compound exercises that work multiple muscle groups at once. The primary focus is still on the deltoid muscles, but the exercise also engages the triceps, upper chest, and even stabilising muscles in your core. It is often performed with both dumbbells or a barbell, with the movement involving pressing the weights overhead from shoulder level. Incorporating shoulder presses into your routine can enhance strength and muscle endurance, contributing to better post-workout recovery.

The benefits of lateral raises

Lateral raises are a simple yet highly effective exercise to enhance shoulder width and definition. This move is great for targeting the middle deltoid, which can often be neglected during other upper-body exercises. For anyone looking to build well-rounded shoulders or improve their overall shoulder aesthetics, lateral raises should definitely be included in your training routine.

A significant benefit of lateral raises is their focus on muscle isolation. By using lighter weights and strict form, you can concentrate solely on the deltoid, helping to promote muscle growth in that specific area. This makes lateral raises ideal for bodybuilders or those who are aiming to improve the appearance and strength of their shoulders, rather than focusing on heavy lifting.

Another reason why lateral raises are popular is their versatility. They can be done in multiple variations, including seated, standing, or even with cables. It’s an accessible exercise for those new to lifting or for experienced gym-goers looking for a focused movement to isolate the deltoids further.

The benefits of shoulder presses

Shoulder presses are often seen as a more comprehensive shoulder exercise due to their compound nature. Not only do they target the deltoid muscles, but they also engage the triceps, upper chest, and stabilising muscles. This makes shoulder presses a fantastic movement if you’re looking for a full-body exercise that involves multiple muscle groups.

One major advantage of the shoulder press is its ability to handle heavier weights compared to lateral raises. By using more significant loads, you can stimulate strength and muscle growth across multiple upper-body muscle groups. It’s ideal for those who want to improve overall shoulder strength, increase pressing power, and add mass to the upper body.

Additionally, the shoulder press mimics real-world movements and is excellent for enhancing functional strength. This is particularly beneficial for those who engage in sports or activities that require overhead lifting or pressing motions.

Which one should you choose?

Both lateral raises and shoulder presses have their place in a well-rounded shoulder workout. However, the decision of which one to prioritise ultimately depends on your goals. If you're focusing solely on building shoulder size and definition, lateral raises are a perfect option. The exercise isolates the deltoid muscles, helping to enhance shoulder width and shape.

For those who want to increase overall upper-body strength and muscle mass, shoulder presses should be incorporated into their routine. The compound nature of the exercise allows for the use of heavier weights, promoting strength development across multiple muscle groups.

That being said, including both movements in your workout regimen is often the best approach. Performing lateral raises and shoulder presses on separate days or within the same workout can help you achieve both strength and muscle definition.

Key differences between the two exercises

• Focus: Lateral raises target the lateral deltoid for shoulder width, while shoulder presses engage multiple upper-body muscles, including the triceps and chest.

• Intensity: Shoulder presses typically involve heavier weights, making them ideal for strength training, whereas lateral raises are often performed with lighter weights for muscle isolation.

• Muscle activation: Lateral raises work primarily on the shoulder muscles, while shoulder presses involve a wider range of muscles in the upper body, including the chest and triceps.

Conclusion

Choosing between lateral raises and shoulder presses really boils down to your fitness objectives. If you want to build defined shoulders and focus on shoulder workout with dumbbells, lateral raises should certainly be included. However, if you’re looking to increase overall shoulder strength and engage multiple muscle groups, shoulder presses are a must. Ideally, you’ll want to incorporate both into your routine for balanced results.

When it comes to having the right equipment and resources for your workout, Gymsportz is here to provide you with everything you need. Whether you're a beginner or a seasoned gym-goer, our range of gym equipment can help you achieve your fitness goals in Singapore.

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