How to Relieve Shoulder Pain in Front and Lateral Raises
FitnessHealth Impacts
Explore This Topic

How to Manage Shoulder Pain During Front and Lateral Raises

How to Manage Shoulder Pain During Front and Lateral Raises
Adobe Stock
By
Updated on August 11, 2025
by

Building strong and sculpted shoulders is a goal for many bodybuilders and fitness enthusiasts. When it comes to training these muscles, one exercise that tops the list of favorites is the front lateral raise.

A variation of the lateral raise, this move requires strict form and lighter weight to avoid pain in the shoulders.

Both the front and lateral raise exercises are generally safe for most people, but there are occasions when you might experience pain. Read on to learn why and what to do about it.

Proper Form Counts

The three shoulder raise exercises you will see most often are the front lateral raise, the front raise, and the lateral raise. The primary muscles at work are the deltoids, and more specifically, the anterior deltoid during the front and front lateral raise and the lateral deltoid during the lateral and front lateral raise. Additionally, you can expect to recruit the trapezius, supraspinatus, pectorals, wrist extensors, and your core for stabilization while standing.

While each of these moves typically requires the use of dumbbells, you can also use bands or a cable machine. When using dumbbells, the key to keeping your shoulders injury-free is to keep the repetitions on the higher end and go light with the resistance. In fact, it's not uncommon to see training programs call for three sets of 12 to 15 repetitions of these exercises.

When raising the dumbbells during the front raise, how high you go will depend on your range of motion.

During the lifting phase of the lateral raise, your arms typically go into internal rotation. The American Council on Exercise suggests a slight external rotation at the 60- to 70-degree mark (nearing shoulder level) to help reduce potential impingement in the shoulder joint.

Causes of Shoulder Pain

If your shoulder hurts while doing the front lateral raise – even if your form is correct – there's a good chance you can blame it on an impingement issue. "The most common reason that front and lateral shoulder raises cause pain in adults is impingement of the rotator cuff tendons against the front edge of the tip of the shoulder blade in the upper phases of these exercises," says David Geier, MD, an orthopedic surgeon and sports medicine specialist in Charleston, South Carolina.

The rotator cuff is a group of muscles and tendons that surround the shoulder joint.

 These muscles stabilize the ball in the shallow socket of the shoulder in overhead positions. When you have impingement or irritation of the rotator cuff tendons, Dr. Geier says you will often feel pain as you lift a weight above shoulder level and out away from your body.

Common symptoms of shoulder impingement include:

  • Pain during certain range-of-motion exercises such as front and lateral raises
  • Shoulder weakness
  • Difficulty lifting overhead
  • Difficulty reaching behind your back

You should also make a note of any other rotator cuff pain caused from a shoulder strain including swelling and tenderness in the front part of your shoulder, bruising, weakness, pain as you move, and a decrease in your range of motion.

Managing Rotator Cuff Pain

When you feel pain during lateral raises, stop the exercise, assess your form, and make any adjustments. Then, reduce the weight you're lifting and decrease the number of repetitions and sets.

When you're done working out, follow the RICE protocol of rest, ice, compression, and elevation.

  • Rest immediately and continue until pain stops.
  • Ice the area for 10 to 20 minutes, three times a day.
  • Compress or wrap the area with kinesiology tape or bandage for extra support.
  • Elevate your arm so your shoulder is in a comfortable position. Use the arm of a couch or stack towels and blankets to rest your arm on while icing the area.

You can also take an over-the-counter anti-inflammatory medication such as ibuprofen to help reduce pain and swelling.

If you still have rotator cuff pain with lateral raise or the front lateral raise exercise, consider talking with an orthopedic sports medicine surgeon or a physical therapist to find out what is causing the pain.

More severe shoulder impingement may require physical therapy, prescription corticosteroids to reduce inflammation, and surgery may be an option if other therapies don’t relieve your symptoms.

According to the American Academy of Orthopaedic Surgeons, the goal of treatment is to reduce pain and restore function — which means, in addition to assessing and diagnosing the problem, the treatment team will also teach you exercises you can do on your own to overcome the discomfort and return to exercise pain-free.

The Takeaway

  • If you experience shoulder pain during front or lateral raises, it's essential to reassess your form and reduce the weight to prevent injury.
  • Shoulder impingement, which causes pain due to the rotator cuff tendons compressing against the shoulder blade, is a common issue with these exercises.
  • Applying the RICE method and using over-the-counter anti-inflammatory medication can help alleviate symptoms, but if pain persists, seek advice from a healthcare professional to treat possible rotator cuff tendinitis.
  • With proper treatment, you may be able to get back to lifting weights again, pain-free.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Lateral Raises. American Council on Exercise.
  2. Rotator Cuff Injury. Mayo Clinic. May 22, 2025.
  3. Shoulder Impingement (Rotator Cuff Tendinitis). Cleveland Clinic. February 21, 2024.
  4. Shoulder Impingement/Rotator Cuff Tendinitis. American American Academy of Orthopaedic Surgeons. June 2024.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network

Tara Collingwood, RDN

Medical Reviewer

Tara Collingwood, RDN, is a board-certified specialist in sports dietetics, an American College of Sports Medicine–certified personal trainer, and a media spokesperson. As a sports dietitian, she has worked with the U.S. Tennis Association, the Orlando Magic, World Wrestling Entertainment, runDisney, the University of Central Florida, and numerous professional and amateur athletes. Collingwood is the author of Pregnancy Cooking and Nutrition for Dummies and a coauthor of the Flat Belly Cookbook for Dummies.

She appears regularly on national and local TV, and speaks around the world to business teams on how to manage energy physically, emotionally, mentally, and spiritually. She previously served as a national spokesperson for the Academy of Nutrition and Dietetics.

Collingwood double-majored in dietetics as well as nutrition, fitness, and health at Purdue University and earned a master's degree in health promotion from Purdue University. 

See full bio
sara-lindberg-bio

Sara Lindberg

Author
Sara Lindberg is a mental health and fitness expert who enjoys writing about health, wellness, online therapy, nutrition, parenting, and education. With a bachelor's degree in exercise science and a master's degree in counseling, she's spent the last 20 years helping people improve both their physical and mental health.

Her writing career began after spending 17 years as a middle school and high school counselor. She takes a special interest in providing readers with easy-to-understand, factual health information that is grounded in science and research.

Her work has appeared in publications such as Healthline, Self, VeryWell Health, VeryWell Fit, Livestrong, Men's Health, SheKnows, Runner's World, and many more.
See full bio
See Our Editorial PolicyMeet Our Health Expert Network