Step by step instructions, muscle activation and variants for the Mid-Air Lateral Raises with Switching Palms.
A shoulder mobility and activation exercise performed standing, where you raise your arms out to the sides and alternate the palm orientation throughout the movement. Switching between palms-down and palms-up positions engages all three heads of the deltoid and improves shoulder joint awareness.
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The Mid-Air Lateral Raises with Switching Palms is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.