Super ROM Lateral Raise
The Super ROM Lateral Raise is a shoulder isolation exercise that extends the standard range of motion by lifting dumbbells from your sides all the way overhead. This variation maximizes time under tension and recruits the lateral deltoids and upper traps more effectively than standard repetitions.
Because the lateral deltoid is a small muscle group sensitive to fatigue, the AI monitors your set-by-set performance drop-off to prevent 'junk volume' that compromises recovery. Additionally, since this movement requires significant shoulder mobility, the app checks your history for joint pain and can suggest standard lateral raises if your biomechanics or injury history indicate overhead impingement risks.
Form Cues
- Stand tall with your core engaged and glutes squeezed
- Lift the dumbbells out to the sides in a wide arc
- Continue the movement smoothly until your arms are fully overhead
- Lower the weights slowly with complete control
- Keep a soft bend in your elbows throughout the lift
- Don't use momentum or swing your hips to start the movement
- Don't shrug your shoulders up towards your ears early in the lift
- Don't arch your lower back as the weights go overhead
- Don't let the weights drop quickly during the lowering phase
Common Mistakes
- Using excessive weight
- Shrugging the traps too early
- Arching the lower back at the top
- Bending elbows too much
- Rushing the downward phase
Muscles Worked
This exercise primarily targets the lateral deltoids, taking them through a fully shortened range of motion that standard lateral raises often miss. By continuing the arc overhead, it also heavily recruits the upper trapezius and serratus anterior, promoting complete shoulder girdle stability and hypertrophy.
Primary
Secondary
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