Armpit Row vs Lateral Raise: Which Exercise is Best for Building Stronger Shoulders?

The quest for sculpted shoulders is a common goal for many fitness enthusiasts. Two exercises that often come up in the conversation are the armpit row vs lateral raise. Both target the deltoid muscles, which are responsible for shoulder abduction (raising the arm away from the body) and external rotation. However, they differ in their mechanics and primary muscle activation, leading to distinct benefits for your shoulder development.

This blog post will delve into the intricacies of both exercises, comparing and contrasting their advantages and disadvantages to help you make informed decisions about incorporating them into your workout routine.

Understanding the Mechanics

Armpit Row: This exercise involves pulling a weight towards your chest while maintaining a bent elbow and keeping your upper arm close to your body. The primary movement is a horizontal pulling motion, engaging the latissimus dorsi (lats), rhomboids, and posterior deltoids.

Lateral Raise: This exercise involves raising your arms to the side, keeping them straight and slightly bent at the elbow. The primary movement is a vertical raising motion, targeting the lateral deltoids, with some activation of the supraspinatus and trapezius muscles.

Benefits of Armpit Row

• Increased Back Strength: The armpit row is a compound exercise that effectively targets the lats, rhomboids, and posterior deltoids, contributing to overall back strength and muscle growth.
• Improved Posture: Strengthening the back muscles through armpit rows can improve posture by pulling the shoulders back and down, counteracting the forward-leaning posture commonly associated with prolonged desk work.
• Enhanced Shoulder Stability: The exercise helps stabilize the shoulder joint by strengthening the muscles that surround it, reducing the risk of injuries.
• Versatile Exercise: Armpit rows can be performed with various equipment, including dumbbells, barbells, cables, and resistance bands, allowing for flexibility in your workout routine.

Benefits of Lateral Raise

• Isolated Shoulder Growth: The lateral raise effectively isolates the lateral deltoids, promoting targeted muscle growth and enhancing the appearance of your shoulders.
• Improved Shoulder Mobility: The exercise helps increase range of motion in the shoulder joint, improving flexibility and reducing stiffness.
• Enhanced Overhead Strength: Strengthening the lateral deltoids is crucial for overhead activities, such as lifting objects or playing sports that require arm elevation.
• Easy to Perform: Lateral raises can be performed with minimal equipment, making them accessible for home workouts or at the gym.

Choosing the Right Exercise for Your Goals

The choice between armpit row and lateral raise depends on your individual goals and preferences.

Prioritize Back Strength and Overall Shoulder Stability: If your primary focus is on building back strength and improving shoulder stability, the armpit row is a superior choice.

Focus on Shoulder Size and Definition: If you want to emphasize shoulder size and definition, prioritize the lateral raise, as it isolates the lateral deltoids for targeted growth.

Combine Both Exercises: For comprehensive shoulder development, consider incorporating both exercises into your routine. This allows you to target different muscle groups and achieve balanced shoulder strength and aesthetics.

Proper Form and Technique

Armpit Row:

• Stand with feet shoulder-width apart, holding a dumbbell in each hand.
• Bend over at the waist, keeping your back straight and core engaged.
• Let the dumbbells hang straight down towards the floor.
• Pull the dumbbells upwards towards your chest, keeping your elbows close to your body.
• Pause at the top, squeezing your shoulder blades together.
• Slowly lower the dumbbells back to the starting position.

Lateral Raise:

• Stand with feet shoulder-width apart, holding a dumbbell in each hand.
• Keep your elbows slightly bent and your palms facing your body.
• Raise your arms to the sides, keeping them slightly above shoulder height.
• Pause at the top, squeezing your shoulder muscles.
• Slowly lower the dumbbells back to the starting position.

Common Mistakes to Avoid

Armpit Row:

• Using Excessive Weight: Avoid using weights that are too heavy, as this can lead to improper form and potential injuries.
• Swinging the Weights: Avoid swinging the weights, as this reduces the effectiveness of the exercise and increases the risk of injury.
• Rounding the Back: Keep your back straight throughout the exercise to prevent strain on your spine.

Lateral Raise:

• Raising the Arms Too High: Avoid raising your arms above shoulder height, as this can strain your shoulder joint.
• Using a Wide Grip: A wide grip can put unnecessary stress on your shoulder joint.
• Swinging the Weights: Avoid swinging the weights, as this reduces the effectiveness of the exercise and increases the risk of injury.

Variations and Progressions

Armpit Row:

• Dumbbell Row: A basic variation using dumbbells.
• Barbell Row: A more challenging variation using a barbell.
• Cable Row: A versatile variation that allows for different angles and resistance levels.

Lateral Raise:

• Dumbbell Lateral Raise: A basic variation using dumbbells.
• Cable Lateral Raise: A variation that provides continuous tension throughout the exercise.
• Seated Lateral Raise: A variation that reduces the risk of lower back strain.

The Ultimate Shoulder Sculpting Routine

For optimal shoulder development, consider incorporating both armpit rows and lateral raises into your workout routine. Here’s a sample routine:

Warm-up: 5 minutes of light cardio, followed by dynamic stretches for your shoulders.

Exercise 1: Armpit Row (3 sets of 8-12 repetitions)

Exercise 2: Lateral Raise (3 sets of 8-12 repetitions)

Exercise 3: Dumbbell Shoulder Press (3 sets of 8-12 repetitions)

Exercise 4: Front Raise (3 sets of 8-12 repetitions)

Cool-down: 5 minutes of static stretches for your shoulders.

Frequency: Aim for 2-3 shoulder workouts per week, allowing for adequate rest between sessions.

Final Thoughts: Beyond the Row and the Raise

While the armpit row and lateral raise are valuable exercises for shoulder development, remember that they are just two pieces of the puzzle. A comprehensive shoulder training program should include a variety of exercises targeting all three heads of the deltoid muscles, including the anterior (front), lateral (side), and posterior (rear) deltoids.

Pay close attention to proper form and technique to maximize effectiveness and minimize the risk of injury. Don’t neglect the importance of adequate rest and recovery to allow your muscles to rebuild and grow stronger.

What People Want to Know

Q: Can I do both exercises in the same workout?

A: Yes, you can incorporate both armpit rows and lateral raises into the same workout. Just make sure to allow adequate rest between sets to prevent fatigue.

Q: How much weight should I use?

A: Start with a weight that allows you to maintain proper form for the recommended number of repetitions. Gradually increase the weight as you get stronger.

Q: How often should I do these exercises?

A: Aim for 2-3 shoulder workouts per week, allowing for adequate rest between sessions.

Q: Are there any alternatives to the armpit row and lateral raise?

A: Yes, there are many other exercises that can target the shoulder muscles, such as the dumbbell shoulder press, front raise, and reverse fly.

Q: What if I have a shoulder injury?

A: If you have a shoulder injury, consult with a healthcare professional or a certified personal trainer before performing any exercises. They can assess your condition and recommend appropriate modifications or alternative exercises.