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Crucifix Lateral Raise

Equipment: Cable

Crucifix Lateral Raise
Primary Muscles
  • Deltoid Lateral
Synergistic Muscles
  • Deltoid Anterior
  • Serratus Anterior

The crucifix lateral raise is a great exercise to target your shoulder muscles, particularly the deltoids. Here's how to do it:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms extended out to the sides at shoulder height, palms facing down.
  2. Keeping your arms straight, slowly raise the dumbbells to the side until your arms are parallel to the floor, forming a "T" shape with your body.
  3. Hold the position briefly, squeezing your shoulder muscles.
  4. Slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

Introduction

The Crucifix Lateral Raise is a strength training exercise that targets the shoulder muscles, particularly the medial deltoids. It's primarily beneficial for building shoulder width and improving posture. This exercise is particularly effective in achieving these goals due to its unique positioning of the arms, which forces the lateral head of the deltoid to work harder than in traditional lateral raises.

Muscles Worked

  • Primary: Deltoids (Middle and Rear)
  • Secondary: Rotator Cuff, Serratus Anterior, Trapezius

How to Do It (Step-by-Step)

  1. Stand with feet shoulder-width apart, holding light dumbbells at your sides with palms facing inward. Bend elbows slightly.
  2. Lift the dumbbells out to the sides and up above your head, forming a "C" shape, keeping your arms straight but not locked.
  3. Keep your back straight, core tight, and avoid arching or rounding your back throughout the movement.
    • Maintain control during the raise, lower dumbbells slowly to starting position.
    • Aim to keep the dumbbells in line with your ears during the entire exercise for maximum muscle engagement.

Tip: Engage your shoulder blades by pulling them together slightly to help maintain proper form and reduce strain on your shoulders.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Auto Progression ensures optimal progress for your crucifix lateral raises.

Rest Timer helps you maintain the right rest intervals between sets, improving your workouts.

Form Tips

  • Maintain a neutral spine and core engagement throughout the exercise.
  • Keep your elbows slightly bent and in line with your body.
  • Avoid leaning forward or backward, and use controlled motion to lift the weights in a smooth arc.

When to Use It

  • Building shoulder stability and lateral strength for sports like volleyball, tennis, and basketball.
  • Sculpting the outer deltoid muscle for a balanced and defined shoulder appearance.
  • Rehabilitating rotator cuff injuries while building upper body strength and range of motion.
  • To view your workout history, visit Workout History
Crucifix Lateral Raise - Frequently Asked Questions
Answers to common questions about crucifix lateral raises for effective training.

The crucifix lateral raise primarily targets the middle and rear deltoids, but also works the rotator cuff and traps to some extent.

A pair of dumbbells or resistance bands is typically sufficient. A bench or stable surface can be used to support the back during the exercise.

3-4 sets of 10-12 repetitions per set is a good starting point, adjusting based on personal fitness level and progress.

Stand with feet shoulder-width apart, dumbbells in each hand. Bend at the waist, keeping back straight, until your torso is nearly parallel to the floor. Raise the dumbbells out to the sides, keeping your elbows slightly bent and palms facing inward.

Front raises, side raises with a neutral grip, and reverse flyes are similar exercises that target the shoulders from different angles.

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