Broad shoulders are created primarily by developing the middle portion of the deltoid. This muscle sits on the outside of the shoulder and adds visible width to your upper body when viewed from the front or back. Strong front delts can make your shoulders look more muscular, while rear delts help create a fuller profile, but the middle delts have the greatest direct influence on the broad, capped look that many lifters want.
Upright rows and lateral raises are both common shoulder exercises, yet they load the shoulder in different ways. The upright row is a compound pulling movement that involves the deltoids, upper trapezius, biceps, and upper back. The lateral raise is a more focused movement in which the middle deltoid does most of the work.
So which one should you choose if broader shoulders are the goal?
For most people, lateral raises are the better primary exercise. They offer a more direct route to challenging the middle deltoid, are easy to adapt to different equipment, and can be performed with a range of comfortable movement paths. Upright rows can still be useful, particularly with a wider grip and controlled range of motion, but they are a less essential choice and may not suit every shoulder.
Why the Middle Delts Matter for Shoulder Width
The deltoid has three main portions: anterior, middle, and posterior. The anterior deltoid sits at the front of the shoulder and contributes strongly to pressing movements. The posterior deltoid sits at the back and contributes to pulling and horizontal arm movement. The middle deltoid is particularly active when the arm moves out to the side.
This action is called shoulder abduction. Because the middle deltoid pulls the upper arm away from the torso, training this movement consistently can add muscle to the outer shoulder and improve the visual width of the upper body.
The broader appearance is not only about shoulder muscle size. Your clavicle width, waist size, body fat level, lat development, and posture all affect how broad you look. However, adding size to the middle delts is one of the most reliable training changes you can make if you want your shoulders to appear wider.
Research using electromyography consistently shows that exercises involving shoulder abduction can create substantial activity in the middle deltoid. Electromyography measures electrical activity during muscle contraction. It does not directly measure long term muscle growth, but it can help identify which muscles are contributing most during an exercise.
What Is an Upright Row?
An upright row involves pulling a barbell, cable attachment, dumbbells, or kettlebells upward along the front of the body. The elbows travel outward and upward while the hands remain relatively close to the torso.
The movement usually trains several muscles at once. The deltoids help lift the upper arms, the upper trapezius helps elevate the shoulder girdle, and the biceps contribute as the elbow bends. This makes the upright row more of a compound upper body exercise than an isolation movement.
How Upright Rows Load the Shoulders
The exact muscle emphasis of an upright row changes with grip width, equipment, range of motion, and how high you lift the elbows. Research in resistance trained men found that a wider grip increased activity in the lateral deltoid, posterior deltoid, and trapezius compared with narrower grips during the upright row.
This is important for anyone using upright rows to build broader shoulders. A very narrow grip often encourages more elbow flexion and may increase the contribution of the biceps. A wider grip allows the elbows to move farther from the body, creating a movement pattern that is more similar to shoulder abduction.
The upright row can therefore train the middle delts effectively, especially when performed with a wide grip. However, it also spreads effort across several other muscles. This is useful if you want an efficient upper body exercise, but it is less specific than a lateral raise when middle delt growth is the main goal.
The Potential Limitation of Upright Rows
Some lifters find upright rows uncomfortable, particularly when the elbows are lifted very high and the shoulders are internally rotated. Shoulder discomfort is individual. An exercise that feels fine for one lifter can irritate another person’s shoulder.
Research on people with shoulder symptoms has shown that shoulder movement patterns and muscle activity can differ from those without symptoms. This does not mean that upright rows are automatically harmful or that everyone should avoid them. It does mean that pain during the movement should not be ignored.
If an upright row causes a pinch, sharp pain, or persistent discomfort, changing grip width or range of motion may help. If it still feels uncomfortable, lateral raises are usually the easier substitute. There is no special benefit to forcing an exercise that your shoulders do not tolerate.
What Is a Lateral Raise?
The lateral raise involves lifting the arms out to the sides against resistance. It can be performed with dumbbells, cables, machines, resistance bands, or a combination of these tools.
Unlike the upright row, the lateral raise asks for relatively little assistance from the biceps. Its main purpose is shoulder abduction, making it a more direct way to load the middle deltoids.
Why Lateral Raises Are So Effective for Shoulder Width
The lateral raise closely matches the action of the middle deltoid. That does not mean other muscles are inactive. The upper trapezius and rotator cuff still help stabilize the shoulder, particularly as the arm rises. Yet the movement places the middle deltoid in a leading role.
Research in competitive bodybuilders found meaningful differences in deltoid activity across lateral raise variations. The findings show that small adjustments to arm position and execution can alter which parts of the deltoid contribute most. This reinforces a practical point: lateral raises are flexible enough to fit different bodies and shoulder preferences.
You can use dumbbells for a simple and accessible version. You can use cables to maintain resistance through more of the movement. You can use a machine if you want extra stability and a more consistent resistance curve. These options all give you a way to train the middle delts without relying heavily on the biceps or upper back.
Lateral Raises Are Easier to Individualize
There is no single perfect lateral raise path for every lifter. Some people feel best lifting their arms directly to the sides. Others prefer lifting slightly forward of the torso, often called the scapular plane. This position may feel more natural because it follows the resting angle of the shoulder blade.
The practical rule is simple. Use a path that allows you to feel the outer shoulder working without pain or excessive shrugging. You do not need to force the dumbbells to a specific height if the movement becomes uncomfortable or if the upper traps begin taking over.
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A controlled raise with a slight elbow bend is usually easier on the joints than locking the arms straight. It also helps you keep the load where you want it: on the shoulder rather than through momentum from the lower body.
Upright Rows vs Lateral Raises for Middle Delt Growth
The best exercise for muscle growth is not simply the exercise that produces the highest muscle activity in a single set. Long term growth depends on performing enough hard, high quality training over time, while gradually increasing the challenge as your strength and control improve.
Research shows a dose response relationship between resistance training volume and muscle growth. In plain terms, muscles generally grow when they receive enough challenging work over weeks and months. This makes exercise choice important because you need movements that you can load consistently, recover from, and perform with good technique.
For direct middle delt training, lateral raises have a clear advantage. They allow you to add targeted work without creating much fatigue in the biceps, forearms, or upper back. This is particularly useful after pressing exercises, rows, pull ups, and other compound movements have already trained those muscles.
Upright rows may be more useful when you want to train the shoulders and upper traps together. They can also add variety if you are bored of lateral raises or have access to a cable station that allows a smooth pulling path. However, they should not replace lateral raises simply because they allow heavier weight. Heavier loading is not automatically better if the extra load shifts the work away from the middle delts.
Which Exercise Lets You Train Harder?
The upright row usually allows more total load because multiple muscle groups contribute to the lift. This can make it feel more productive, but the number on the bar does not tell you how much tension the middle deltoid receives.
Lateral raises use lighter loads because the lever arm is long. Holding a dumbbell away from the body creates a substantial challenge at the shoulder even when the weight itself is modest. Trying to use too much weight often leads to swinging, elbow bending, or a strong shrug. These changes can reduce the direct challenge to the middle delts.
The goal is not to make lateral raises easy. It is to make them difficult in the right way. Use a load you can control, raise the arms smoothly, pause briefly when you reach your comfortable top position, and lower the weight without dropping it.
A full range of motion is often useful for hypertrophy, but it should remain pain free and controlled. Research examining resistance training range of motion suggests that training through larger ranges can support muscle growth, although the ideal range can depend on the exercise, the muscle being trained, and the lifter’s ability to maintain tension and control.
For lateral raises, this usually means beginning with the dumbbells near your sides and lifting until the upper arms are around shoulder height or until just before your technique changes. For upright rows, there is no need to pull the bar to chin height. Stopping when the elbows reach around shoulder height, or slightly lower if needed, can make the movement more comfortable without removing its training value.
How to Perform Each Exercise Well
Upright Row Technique
Use a grip that is wider than shoulder width if your priority is deltoid involvement. Stand tall and begin with the weight near your thighs. Pull the elbows outward and upward while keeping the load close to your body. Stop at a height that feels controlled and comfortable.
Avoid using a violent hip drive to move the weight. The upright row should be a deliberate upper body exercise, not a full body heave. Keep your ribs down, avoid forcing the shoulders forward, and use a range of motion that feels smooth.
A cable upright row can be a useful option because it allows a consistent line of pull and makes it easy to use smaller weight increases. Dumbbells can also work well because they allow each arm to move independently.
Lateral Raise Technique
Begin with the weights by your sides and keep a soft bend in the elbows. Lift the upper arms outward in a smooth arc. Think about moving your elbows away from your body rather than throwing the dumbbells upward.
Keep the torso still and let the shoulders do the work. A small amount of natural shoulder blade movement is normal, but excessive shrugging can move emphasis toward the upper traps. Lower the weights slowly and maintain control through the bottom of the repetition.
Cables are an excellent alternative if dumbbell lateral raises feel too easy at the bottom and too difficult near the top. A cable can provide more consistent resistance across the movement. Machines can also be useful, especially for lifters who struggle to prevent swinging.
How to Program Them for Broader Shoulders
If shoulder width is a major goal, lateral raises should be your foundation exercise. You can perform them two or three times per week, depending on your overall training volume and recovery.
A practical approach is to use several challenging sets in a moderate to high repetition range. Many lifters find that sets of roughly 10 to 20 repetitions work well because they allow enough load to challenge the muscle without making technique difficult to control. The final repetitions should feel demanding, but your shoulder position should remain stable.
You can add upright rows as a secondary exercise if they feel good and you enjoy them. Use a wide grip, moderate load, and a comfortable range of motion. They fit particularly well in workouts that already include upper trap work or full shoulder training.
If you can only choose one exercise, choose lateral raises. If you can use both without discomfort, lateral raises should receive most of your direct shoulder volume, while upright rows can provide occasional variety and additional upper trap involvement.
The Verdict
Lateral raises are the better exercise for building broader shoulders because they train the middle deltoids more directly and are easier to adapt to your individual shoulder mechanics. They are also easier to program for sufficient weekly volume without adding unnecessary fatigue to the biceps and upper back.
Upright rows can still build the deltoids, especially with a wide grip. They are a useful compound option for people who enjoy them and can perform them without pain. However, they are not essential, and they should not be treated as superior simply because they allow heavier weights.
Build your shoulder training around controlled lateral raises, train them consistently, and progress gradually. Add upright rows only if they suit your shoulders and fit your overall program.
Key Takeaways
| Question | Best Answer |
|---|---|
| Which exercise is best for broader shoulders? | Lateral raises are usually the best primary choice because they directly train the middle deltoids. |
| Can upright rows build the middle delts? | Yes. A wider grip increases deltoid activity, but upright rows also involve the upper traps and biceps. |
| Are upright rows unsafe? | Not necessarily, but some lifters find them uncomfortable. Use a comfortable range of motion and stop if they cause pain. |
| How often should you train lateral raises? | Two or three sessions per week can work well when total shoulder volume and recovery are appropriate. |
| Should you use heavy weight for lateral raises? | Use a load you can control. The middle delts can be trained effectively with moderate to high repetitions. |
| Can you use both exercises? | Yes. Make lateral raises the main shoulder width exercise and use upright rows as an optional secondary movement. |
References
- Coratella, G., Tornatore, G., Longo, S. and Esposito, F. (2020) ‘An electromyographic analysis of lateral raise variations and frontal raise in competitive bodybuilders’, Journal of Functional Morphology and Kinesiology, 5(3), 56.
- Ludewig, P.M. and Cook, T.M. (2000) ‘Alterations in shoulder kinematics and associated muscle activity in people with symptoms of shoulder impingement’, Physical Therapy, 80(3), pp. 276 to 291.
- McAllister, M.J., Schilling, B.K., Hammond, K.G., Weiss, L.W. and Farney, T.M. (2013) ‘Effect of grip width on electromyographic activity during the upright row’, Journal of Strength and Conditioning Research, 27(1), pp. 181 to 187.
- Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017) ‘Dose response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta analysis’, Journal of Sports Sciences, 35(11), pp. 1073 to 1082.
- Wolf, M., de Salles, B.F., Pinto, R.S. and Grgic, J. (2023) ‘Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy’, Sports Medicine, 53(2), pp. 353 to 367.
