Have you ever wondered, “Are lateral raises push or pull exercises?” 🤔
You’re not alone — this is one of the most common questions beginners ask at the gym. Many people mix up push and pull movements when it comes to weight training.
In this simple guide, you’ll learn:
- What push and pull exercises mean
- Whether lateral raises are a push or pull movement
- How to remember the difference easily
- Common mistakes people make and how to fix them
- Real examples to help you apply the concept to your workouts
By the end, even a fitness beginner will know exactly where lateral raises belong — and how to use them effectively for shoulder growth!
💡 What Does Each Term Mean?
Before deciding whether lateral raises are push or pull, let’s first understand what “push” and “pull” mean in strength training.
🔹 What Are Push Exercises?
Push exercises are movements where you push the weight away from your body. They mostly use muscles that straighten your arms or legs.
Common push muscles: chest, shoulders (front), triceps, quadriceps.
✅ Examples of Push Exercises:
- Push-ups – You push your body off the ground.
- Bench press – You push the barbell away from your chest.
- Shoulder press – You push dumbbells upward.
🔸 What Are Pull Exercises?
Pull exercises are movements where you pull weight toward your body. These use muscles that bend your arms or pull your shoulders back.
Common pull muscles: back, biceps, rear shoulders, traps.
✅ Examples of Pull Exercises:
- Pull-ups – You pull your body up toward the bar.
- Rows – You pull weights toward your chest.
- Bicep curls – You pull the dumbbells upward.
Now that we understand both types — let’s see where lateral raises fit in.
⚖️ Are Lateral Raises Push or Pull?
Here’s the simple answer 👇
Lateral raises are a pull exercise.
You might think they’re a push movement since you “lift” the weight outward, but anatomically, the main muscles working (the deltoids) pull the arms away from the body — a pulling motion at the shoulder joint.
So even though it “looks” like a push, it’s technically a pull movement because your shoulder muscles are contracting to pull the arm outward (abduction).
📊 Comparison Table: Push vs Pull (Lateral Raises)
| Feature | Push Exercise | Pull Exercise | Lateral Raise |
|---|---|---|---|
| Main motion | Pushing weight away | Pulling weight toward or away by muscle contraction | Pull (abduction of shoulder) |
| Primary muscles | Chest, triceps, front shoulders | Back, biceps, side/rear shoulders | Lateral deltoids (side shoulders) |
| Direction of force | Away from body | Toward or via pulling | Outward via pulling at shoulder |
| Example exercise | Bench press | Dumbbell row | Dumbbell lateral raise |
| Category | Push | ✅ Pull | ✅ Pull |
💡 Quick Tip to Remember:
If you’re lifting by pulling the weight with your muscles — not pushing it away — it’s a pull exercise.
Lateral raises = Pull (because your shoulders pull your arms up).
🚫 Common Mistakes and How to Avoid Them
❌ Mistake 1: Thinking “Outward” Means “Push”
- Why it’s wrong: The shoulder’s lateral movement (raising to the side) comes from pulling muscles, not pushing ones.
- Fix: Focus on muscle activation — your deltoids pull your arms up, not push them.
❌ Mistake 2: Using Too Much Weight
- This leads to swinging instead of controlled pulling.
- Fix: Use lighter dumbbells and control the lift to engage the side delts properly.
❌ Mistake 3: Lifting Above Shoulder Level
- This can cause shoulder strain.
- Fix: Stop when your arms are parallel to the floor — that’s where your delts work the hardest.
💪 When to Use Push Exercises
Use push exercises when training your chest, triceps, and front shoulders.
These movements help you build pushing strength — great for sports like basketball, boxing, or everyday tasks like pushing a door.
✅ Examples:
- Bench press
- Push-up
- Overhead press
- Chest fly
- Triceps dip
🧠 Memory Tip: “Push = Press.” If you’re pressing something (bench press, shoulder press), it’s a push movement.
💪 When to Use Pull Exercises
Use pull exercises when working your back, biceps, traps, and side/rear shoulders.
These strengthen the muscles responsible for posture, pulling, and lifting.
✅ Examples:
- Pull-ups
- Barbell rows
- Bicep curls
- Face pulls
- Lateral raises ✅
🧠 Memory Trick: If the exercise involves bringing something closer or pulling it away using muscle tension — it’s a pull move.
That’s why lateral raises count as pull exercises, even though you move the weights outward.
🔁 Quick Recap: Push vs Pull (Lateral Raises)
- Push = push weight away (pressing)
- Pull = use muscles to pull or lift (rowing or abducting)
- Lateral raises = pull because your deltoids pull the arms outward.
- Push muscles: chest, triceps, front delts.
- Pull muscles: back, biceps, side/rear delts.
✅ Remember: “Press is Push. Raise is Pull.”
🧠 Advanced Tip: The Science Behind It
In anatomy, lateral raises work through shoulder abduction, controlled by the deltoid and supraspinatus muscles.
These muscles pull the humerus (upper arm bone) away from the body — that’s why physiologically, it’s considered a pull movement even though your arms move outward.
In structured training, lateral raises are typically part of pull days in a push–pull–legs (PPL) split.
Example:
- Push Day: Bench press, triceps dips, shoulder press.
- Pull Day: Pull-ups, rows, lateral raises, biceps curls.
- Leg Day: Squats, leg curls, calf raises.
📝 Mini Quiz: Test Yourself!
Fill in the blanks to see what you’ve learned:
- Push exercises involve __________ the weight away from your body.
- Pull exercises involve __________ the weight toward or by using muscle tension.
- Lateral raises are a __________ movement.
- The main muscle used in lateral raises is the __________.
- Push day includes bench press and __________ press.
(Answers: pushing, pulling, pull, deltoid, shoulder)
❓ FAQs
1. Are lateral raises push or pull exercises?
Lateral raises are pull exercises because the shoulder muscles pull your arms away from your body during the lift.
2. Can I include lateral raises on push day?
You can, but they fit better on pull days since they target pulling muscles (side delts).
3. What muscles do lateral raises work?
They primarily target the lateral (side) deltoids, with some help from the traps and supraspinatus.
4. Are front raises push or pull?
Front raises are also pull exercises, since they involve lifting (pulling) the arm upward using the front delts.
5. What’s the easiest way to remember push vs pull?
If you’re pressing or extending, it’s a push.
If you’re lifting, raising, or rowing, it’s a pull.
🏁 Conclusion
Now you know the truth — lateral raises are pull exercises, not push! 💪
They target your side shoulder muscles and belong on pull or shoulder days in your workout routine.
Remember:
- Push = press away
- Pull = lift or raise using muscle contraction
Next time you’re training, you’ll know exactly where lateral raises fit — and how to do them correctly for maximum results!
📚 Written by an English and fitness enthusiast passionate about making training terms simple for everyone.
Arwen Blythe is a passionate language and culture enthusiast, crafting clear, engaging guides on words, phrases, and modern English for Definevs.com readers.
