Bent Arms vs. Straight Arms in Lateral Raises: Which Builds Bigger Shoulders?

Ever feel like no matter how many lateral raises you do, your shoulders just won’t grow? You’re not alone. Many lifters grind through set after set, only to see minimal progress. But here’s the kicker: the problem might not be your effort, it’s your form.

The debate between bent-arm and straight-arm lateral raises has been raging for years. Some swear by one method, others by the opposite. But what does the science say? And more importantly, which version will actually help you build bigger, stronger shoulders? Let’s break it down.

The Problem: Why Your Lateral Raises Aren’t Working

Short answer: You’re likely missing the mind-muscle connection and proper mechanics.

Most people assume lateral raises are simple, just lift the weights to the side, right? But if your shoulders aren’t growing, one of these mistakes is probably to blame:

• Using too much weight (which turns the move into a full-body swing).
• Letting your traps take over (hello, shrugged shoulders).
• Ignoring scapular control (your shoulder blades dictate how well your delts fire).

Client Case Study: Steve’s Shoulder Breakthrough

Steve, a long-time client, was frustrated. No matter how many lateral raises he did, his shoulders stayed the same. When we filmed his form, we spotted the issue: his elbows were flaring too far back, turning the move into a rear-delt exercise. A simple tweak, keeping his arms slightly bent and in line with his torso, made his delts finally start growing.

The Hidden Factor Everyone Overlooks: Scapular Stability

Counterintuitive insight: Your shoulder growth depends more on your scapula than your arms.

A 2024 study in the Journal of Strength and Conditioning Research found that proper scapular positioning increases deltoid activation by up to 20%. If your shoulder blades are winging or shrugging, your delts can’t work efficiently.

Actionable Tip: The 2-Minute Scapular Drill

Before your next shoulder workout, try this:

1. Stand tall, arms at your sides.
2. Gently pull your shoulder blades down and back (like you’re tucking them into your back pockets).
3. Hold for 5 seconds, then relax. Repeat 8–10 times.

This primes your scapular stabilizers, ensuring your delts, not your traps, do the work.

Bent Arms vs. Straight Arms: Which Is Better?

Myth debunked: Neither is “better”, they target slightly different muscles.

• Straight-arm lateral raises emphasize the lateral (side) deltoid but require strict form to avoid swinging.
• Bent-arm lateral raises (elbows slightly bent, like holding a jug of water) reduce strain on the joints and increase time under tension for the delts.

Science-Backed Recommendation

A 2023 study in Sports Medicine found that a 20–30° bend in the elbow optimizes deltoid activation while minimizing trap involvement. So, if you’ve been locking your arms straight, try a slight bend, you might feel your shoulders working harder than ever.

Step-by-Step Fix: Bigger Shoulders in 6 Weeks

Follow this sequence to maximize growth without shoulder pain.

Phase 1: Master the Mind-Muscle Connection (Weeks 1–2)

• Exercise: Cable or band lateral raises (better tension control than dumbbells).
• Key cue: “Lead with your elbows, not your hands.”

Phase 2: Add Controlled Volume (Weeks 3–4)

• Exercise: Bent-arm lateral raises (3 sets of 12–15 reps).
• Pro tip: Pause for 1 second at the top to increase muscle engagement.

Phase 3: Progressive Overload (Weeks 5–6)

• Exercise: Straight-arm lateral raises with lighter weight (focus on perfect form).
• Advanced tweak: Add a 1.5-second eccentric (lowering phase) for extra growth stimulus.

Final Takeaways

• Bent arms reduce joint strain and improve delt activation for most lifters.
• Straight arms can work but require flawless form to avoid cheating.
• Scapular stability is the secret sauce for shoulder growth.

Try this: Next shoulder day, test both variations with lighter weight. Notice which one makes your delts burn more, that’s your winner.

Your Turn

Which version feels better for you, bent or straight arms? Drop a comment below, and let’s discuss!

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