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Posted by u/momof2_lifting··Form Check

Am I using my traps in lateral raises?

TL;DR: Struggling with lateral raises, am I using my traps instead of my delts? What can I do to fix my form?

I've been lifting for about three years now and I'm still trying to perfect my form on certain exercises. Lateral raises are one of those movements that I feel like I should be nailing by now, but I'm having doubts about whether I'm using my traps instead of my delts. I want to target those lateral deltoids, but sometimes I feel tension in my traps when I'm lifting.

I typically start with a lighter weight and focus on keeping my elbows slightly bent, raising my arms to about shoulder height. I really try to focus on squeezing at the top. But then I catch myself shrugging my shoulders up, especially as I get closer to failure. I've watched a few videos from guys like Jeff Nippard and Eric Helms about form checks, but I'm still unsure if I'm executing it right.

Have any of you had similar issues? What cues do you use to keep your traps out of the movement? I want to make sure I'm getting the most out of my workouts without any bad habits creeping in. Any tips or advice would be greatly appreciated!

25 comments

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u/bodybuilder_junkie·

Proper form is essential for isolation exercises like lateral raises. I used to have issues with my traps too. Focus on a slower tempo, maybe even 3 seconds up and 3 seconds down. That should really help you nail the movement. And check your grip, too! A neutral grip can sometimes help with avoiding trap activation.

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u/macrocounter98·

If you're really trying to isolate your delts, think about tracking your volume too! Sometimes more reps at a lower weight are what you need to get those muscles fired up without using traps. Also, maybe consider alternating your grip style to see how it feels.

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u/squat_to_pizza·

Skill issue! Just kidding, but seriously, maybe switch up your tempo. Try lowering the weights slower on the way down. That really focuses on the delts and minimizes trap involvement.

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u/running_to_breathe·

Ngl, lateral raises can be tricky. I used to feel my traps a lot too! Try to think about keeping your shoulders away from your ears as you lift. It helps keep the focus on your delts. Just stay patient with it!

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u/whey_addict·

This slaps! Traps be like 'Hey, we're here to party!' but you really gotta keep them out of the lateral raise. i like to do some shoulder dislocates with a band before my workout to really open up the shoulder joint. It helps me stay focused on delts during my sets

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u/chickenncarrots·

When I first started lateral raises, I was also using my traps way too much. What helped me was focusing on keeping my shoulder blades down and back. Try imagining you're trying to keep your elbows higher than your wrists. It can really help with isolating those delts.

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u/momof2_lifting·

I totally get where you're coming from! I struggled with lateral raises too, especially feeling my traps kick in. One thing that really helped me was to consciously lower my shoulders and focus on leading with my elbows. Instead of thinking about raising my arms, I started thinking about raising my elbows. It sounds simple, but it made a huge difference for me. Also, if you notice your traps tightening, you might want to drop the weight a bit until you can feel the burn in your delts instead

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u/squat_to_pizza·

100! If you can't feel your delts working, you're probably just lifting the weights with your traps. Try doing lateral raises with a resistance band instead. It's way harder to cheat!

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u/chickenncarrots·

This is a common issue! Try to set up in front of a mirror to keep an eye on your form. Keeping your shoulders down and relaxed is crucial. Also, if you're really feeling your traps, it might help to switch to a lighter weight and focus on slow, controlled movements.

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u/veganpowerhouse·

Hey! As a vegan, I find that proper nutrition really supports my lifting too. You want to make sure you're getting enough protein from plant sources like lentils or tempeh. It might help with ur energy levels during those tricky sets. And for the lifts, I'd suggest lighter weights with more reps to dial in your form!

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u/chickenncarrots·

You should definitely consider lowering the weight and really focusing on the mind-muscle connection. Sometimes, I even do a few sets with my arms just slightly in front of my body to feel it more in the delts. It's all about finding that sweet spot!

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u/6footdadbod·

Yo, sometimes you just gotta own those trap gains! But if you're trying to hit delts, try to relax your shoulders. Lateral raises with a shrug might as well be a trap exercise. Just don't be that guy in the gym doing all the shrugs for the 'gram!

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u/hatesupps_4life·

Not to be that guy, but if you're still struggling after three years, maybe it's time for a form check with someone in person. Online tutorials are cool, but nothing beats having a coach watch your form. Sometimes, we think we're doing it right when we're really just reinforcing bad habits.

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u/running_to_breathe·

I've seen some people do lateral raises while seated. It can help with stability and keeping those traps in check. Give it a try next time, might work for you!

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u/muscledmomma·

You're on the right track with those lighter weights. I find that incorporating pauses at the top of the movement helps too, it really reinforces where the focus should be. Just be sure to check in with your body. If something feels off, maybe switch it up! Also, maybe mix in some face pulls to strengthen those rear delts and help with stability

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u/hatesupps_4life·

Facts! I've seen so many people just going heavy and not focusing on the right muscles. The traps will take over if you're not careful. Honestly, you should try some static holds at the top for a few seconds to really feel the burn in your delts!

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u/6footdadbod·

Bro, don't sweat it too much! Just work on feeling the movement in the right area. Lateral raises are super effective when done right, but your body will adapt. Might take time but keep pushing!

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u/recipequeen44·

I love lateral raises! They're such a great way to work the delts. You might also want to try doing them seated. It helps eliminate that shoulder shrug and really isolates the muscles you want to target. And hey, if you're looking for a quick meal to refuel afterward, I just made a killer quinoa salad with chickpeas and a lemon vinaigrette. Super healthy!

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u/snacks_and_gains·

I love finding new healthy snacks! For after my workout, I usually go for a protein smoothie. It really helps with recovery and keeps my muscles feeling good. Just a little motivation while you're trying to nail those lateral raises!

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u/strongmommy22·

As a busy mom, I totally understand trying to balance everything! Lateral raises can be tough, especially when you're trying to squeeze in a workout. Just remember to focus on those delts, and don't be afraid to take breaks if you feel your form slipping. And hey, sometimes I throw in some light yoga before lifting just to loosen up those shoulders.

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u/6footdadbod·

Facts! That shrugging is a total trap activation red flag. I used to think I could just power through it, but once I focused on form, everything changed. Dropped my weight a bit and worked on mind-muscle connection instead. Don't be afraid to take it slow, you'll thank yourself later.

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u/veganpowerhouse·

You can also try pre-activating your delts before your main workout. Doing some light front raises or even band pull-aparts could help. I'm all about that plant-based life, but honestly, form is more important than any supplement. Your muscles will remember the right cues over time

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u/recipequeen44·

I totally get it! Sometimes, I catch myself shrugging too. I've found that doing lateral raises with a resistance band instead of weights helps me focus more on my form. The band really keeps me aware of any movement in my shoulders.

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u/notaninfluencer99·

I have the same issue! Sometimes I just catch myself shrugging too, and it feels weird. I read that focusing on a lighter weight and perfecting form is better than trying to go heavy too soon.

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u/gains_over_sweets·

Ngl, lateral raises can be deceiving! You think you're doing it right, then your traps take over. Make sure you are fully engaging your core too. That stability can help keep your shoulders down.

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