{"id":5343,"date":"2026-01-11T12:18:08","date_gmt":"2026-01-11T17:18:08","guid":{"rendered":"https:\/\/naturallyintense.net\/blog\/?p=5343"},"modified":"2026-01-11T12:22:48","modified_gmt":"2026-01-11T17:22:48","slug":"boulder-shoulders-with-pain-free-side-lateral-raises","status":"publish","type":"post","link":"https:\/\/naturallyintense.net\/blog\/high-intensity-training\/boulder-shoulders-with-pain-free-side-lateral-raises\/","title":{"rendered":"Boulder Shoulders with Pain-Free Side Lateral Raises"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"epyt-video-wrapper\"><div  id=\"_ytid_62967\"  width=\"696\" height=\"392\"  data-origwidth=\"696\" data-origheight=\"392\"  data-relstop=\"1\" data-facadesrc=\"https:\/\/www.youtube.com\/embed\/8oIPeXtf-bI?enablejsapi=1&#038;autoplay=0&#038;cc_load_policy=1&#038;cc_lang_pref=&#038;iv_load_policy=1&#038;loop=0&#038;rel=0&#038;fs=1&#038;playsinline=0&#038;autohide=2&#038;theme=dark&#038;color=red&#038;controls=1&#038;disablekb=0&#038;\" class=\"__youtube_prefs__ epyt-facade  epyt-is-override  no-lazyload\" data-epautoplay=\"1\" ><img decoding=\"async\" data-spai-excluded=\"true\" class=\"epyt-facade-poster skip-lazy\" loading=\"lazy\"  alt=\"YouTube player\"  src=\"https:\/\/i.ytimg.com\/vi\/8oIPeXtf-bI\/maxresdefault.jpg\"  \/><button class=\"epyt-facade-play\" aria-label=\"Play\"><svg data-no-lazy=\"1\" height=\"100%\" version=\"1.1\" viewBox=\"0 0 68 48\" width=\"100%\"><path class=\"ytp-large-play-button-bg\" d=\"M66.52,7.74c-0.78-2.93-2.49-5.41-5.42-6.19C55.79,.13,34,0,34,0S12.21,.13,6.9,1.55 C3.97,2.33,2.27,4.81,1.48,7.74C0.06,13.05,0,24,0,24s0.06,10.95,1.48,16.26c0.78,2.93,2.49,5.41,5.42,6.19 C12.21,47.87,34,48,34,48s21.79-0.13,27.1-1.55c2.93-0.78,4.64-3.26,5.42-6.19C67.94,34.95,68,24,68,24S67.94,13.05,66.52,7.74z\" fill=\"#f00\"><\/path><path d=\"M 45,24 27,14 27,34\" fill=\"#fff\"><\/path><\/svg><\/button><\/div><\/div>\n<\/div><\/figure>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=8oIPeXtf-bI\"><strong>Click HERE to watch &#8220;Boulder Shoulders with PAIN FREE Side Lateral Raises&#8221;<\/strong><\/a><\/p>\n\n\n\n<p>Side lateral raises are arguably the most important exercise for building the medial deltoids\u2014the muscles responsible for that wide, capped-shoulder look. This is especially true for <a href=\"https:\/\/naturallyintense.net\/blog\/high-intensity-training\/high-intensity-training-for-natural-bodybuilders\/\">natural athletes<\/a> where intelligent exercise selection and proper intensity matter far more than excessive volume. <\/p>\n\n\n\n<p>But what happens when side lateral raises hurt?<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"577\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Injury-incidence-based-on-the-number-of-hours-trained-averages-1-to-5-injuries-per-1000-hours-of-training-1024x577.png\" alt=\"Injury incidence based on the number of hours trained averages 1 to 5 injuries per 1000 hours of training\" class=\"wp-image-5362\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Injury-incidence-based-on-the-number-of-hours-trained-averages-1-to-5-injuries-per-1000-hours-of-training-1024x577.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Injury-incidence-based-on-the-number-of-hours-trained-averages-1-to-5-injuries-per-1000-hours-of-training-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Injury-incidence-based-on-the-number-of-hours-trained-averages-1-to-5-injuries-per-1000-hours-of-training-768x433.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Injury-incidence-based-on-the-number-of-hours-trained-averages-1-to-5-injuries-per-1000-hours-of-training-696x392.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Injury-incidence-based-on-the-number-of-hours-trained-averages-1-to-5-injuries-per-1000-hours-of-training-1068x602.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Injury-incidence-based-on-the-number-of-hours-trained-averages-1-to-5-injuries-per-1000-hours-of-training.png 1267w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Over the years, I\u2019ve had countless people ask what they should do if traditional side lateral raises cause shoulder pain. The reality is that many people have shoulder issues\u2014whether from sports, daily life, past injuries, or simply performing the same exercises over and over again.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"577\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Overuse-injuries-come-from-people-doing-the-same-exercises-over-and-over-again-which-is-why-Naturally-Intense-workouts-are-different-every-session-1024x577.png\" alt=\"Overuse injuries come from people doing the same exercises over and over again which is why Naturally Intense workouts are different every session\" class=\"wp-image-5360\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Overuse-injuries-come-from-people-doing-the-same-exercises-over-and-over-again-which-is-why-Naturally-Intense-workouts-are-different-every-session-1024x577.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Overuse-injuries-come-from-people-doing-the-same-exercises-over-and-over-again-which-is-why-Naturally-Intense-workouts-are-different-every-session-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Overuse-injuries-come-from-people-doing-the-same-exercises-over-and-over-again-which-is-why-Naturally-Intense-workouts-are-different-every-session-768x433.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Overuse-injuries-come-from-people-doing-the-same-exercises-over-and-over-again-which-is-why-Naturally-Intense-workouts-are-different-every-session-696x392.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Overuse-injuries-come-from-people-doing-the-same-exercises-over-and-over-again-which-is-why-Naturally-Intense-workouts-are-different-every-session-1068x602.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Overuse-injuries-come-from-people-doing-the-same-exercises-over-and-over-again-which-is-why-Naturally-Intense-workouts-are-different-every-session.png 1267w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>In this article, I\u2019m going to show you how to perform side lateral raises in a way that has helped many of my clients train pain-free, along with two shoulder-friendly side lateral raise variations you can incorporate immediately using <a href=\"https:\/\/naturallyintense.net\/blog\/high-intensity-training\/\">Naturally Intense High Intensity Training<\/a> principles. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Natural-Bodybuilder-Kevin-Richardson-talks-about-pain-free-side-lateral-exercises-for-anyone-who-wants-to-train-pain-free-1024x575.png\" alt=\"Kevin Richardson explains how to do side lateral exercises pain free\" class=\"wp-image-5354\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Natural-Bodybuilder-Kevin-Richardson-talks-about-pain-free-side-lateral-exercises-for-anyone-who-wants-to-train-pain-free-1024x575.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Natural-Bodybuilder-Kevin-Richardson-talks-about-pain-free-side-lateral-exercises-for-anyone-who-wants-to-train-pain-free-300x168.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Natural-Bodybuilder-Kevin-Richardson-talks-about-pain-free-side-lateral-exercises-for-anyone-who-wants-to-train-pain-free-768x431.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Natural-Bodybuilder-Kevin-Richardson-talks-about-pain-free-side-lateral-exercises-for-anyone-who-wants-to-train-pain-free-696x391.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Natural-Bodybuilder-Kevin-Richardson-talks-about-pain-free-side-lateral-exercises-for-anyone-who-wants-to-train-pain-free-1068x600.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Natural-Bodybuilder-Kevin-Richardson-talks-about-pain-free-side-lateral-exercises-for-anyone-who-wants-to-train-pain-free.png 1268w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-high-intensity-training-is-not-just-for-elite-athletes\">High Intensity Training Is Not Just for Elite Athletes<\/h2>\n\n\n\n<p>When most people hear the term \u201chigh intensity training,\u201d they assume it\u2019s only for elite athletes or bodybuilders. While I do train both, the majority of my clients over the years have been regular men and women\u2014many in their 60s, 70s, and even 80s.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/High-Intensity-Training-is-not-just-for-elite-athletes-or-bodybuilders-but-for-anyone-looking-to-train-and-build-muscle-1024x575.png\" alt=\"High Intensity Training is not just for elite athletes or bodybuilders but for anyone looking to train and build muscle\" class=\"wp-image-5356\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/High-Intensity-Training-is-not-just-for-elite-athletes-or-bodybuilders-but-for-anyone-looking-to-train-and-build-muscle-1024x575.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/High-Intensity-Training-is-not-just-for-elite-athletes-or-bodybuilders-but-for-anyone-looking-to-train-and-build-muscle-300x168.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/High-Intensity-Training-is-not-just-for-elite-athletes-or-bodybuilders-but-for-anyone-looking-to-train-and-build-muscle-768x431.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/High-Intensity-Training-is-not-just-for-elite-athletes-or-bodybuilders-but-for-anyone-looking-to-train-and-build-muscle-696x391.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/High-Intensity-Training-is-not-just-for-elite-athletes-or-bodybuilders-but-for-anyone-looking-to-train-and-build-muscle-1068x600.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/High-Intensity-Training-is-not-just-for-elite-athletes-or-bodybuilders-but-for-anyone-looking-to-train-and-build-muscle.png 1268w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>I\u2019ve worked with long-term clients for more than a decade and have even trained individuals into their 90s. That kind of longevity requires smart programming and a deep understanding of injury management.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Many-Naturally-Intense-Personal-Training-clients-over-the-years-are-regular-people-who-want-to-build-muscle-and-lose-weight-1024x575.png\" alt=\"Many Naturally Intense Personal Training clients over the years are regular people who want to build muscle and lose weight!\" class=\"wp-image-5357\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Many-Naturally-Intense-Personal-Training-clients-over-the-years-are-regular-people-who-want-to-build-muscle-and-lose-weight-1024x575.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Many-Naturally-Intense-Personal-Training-clients-over-the-years-are-regular-people-who-want-to-build-muscle-and-lose-weight-300x168.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Many-Naturally-Intense-Personal-Training-clients-over-the-years-are-regular-people-who-want-to-build-muscle-and-lose-weight-768x431.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Many-Naturally-Intense-Personal-Training-clients-over-the-years-are-regular-people-who-want-to-build-muscle-and-lose-weight-696x391.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Many-Naturally-Intense-Personal-Training-clients-over-the-years-are-regular-people-who-want-to-build-muscle-and-lose-weight-1068x600.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Many-Naturally-Intense-Personal-Training-clients-over-the-years-are-regular-people-who-want-to-build-muscle-and-lose-weight.png 1268w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>One of the foundational principles of Naturally Intense High Intensity Training is that <a href=\"https:\/\/naturallyintense.net\/blog\/high-intensity-training\/high-intensity-weight-training-get-fit-with-no-cardio\/\">every workout is different<\/a>. This constant variation not only drives muscle growth but also drastically reduces the risk of overuse injuries by continually challenging the muscles in new ways. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"577\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/The-key-to-injury-prevention-with-Naturally-Intense-High-Intensity-workouts-is-that-every-workout-is-different-1024x577.png\" alt=\"The key to injury prevention with Naturally Intense High Intensity workouts is that every workout is different\" class=\"wp-image-5358\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/The-key-to-injury-prevention-with-Naturally-Intense-High-Intensity-workouts-is-that-every-workout-is-different-1024x577.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/The-key-to-injury-prevention-with-Naturally-Intense-High-Intensity-workouts-is-that-every-workout-is-different-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/The-key-to-injury-prevention-with-Naturally-Intense-High-Intensity-workouts-is-that-every-workout-is-different-768x433.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/The-key-to-injury-prevention-with-Naturally-Intense-High-Intensity-workouts-is-that-every-workout-is-different-696x392.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/The-key-to-injury-prevention-with-Naturally-Intense-High-Intensity-workouts-is-that-every-workout-is-different-1068x602.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/The-key-to-injury-prevention-with-Naturally-Intense-High-Intensity-workouts-is-that-every-workout-is-different.png 1267w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Muscles grow when exposed to unaccustomed stimulus\u2014a concept further explored in <a href=\"https:\/\/naturallyintense.net\/blog\/exercise\/weight-training\/how-do-muscles-get-bigger-and-stronger\/\">How Muscles Get Bigger and Stronger From Lifting Weights<\/a>. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"577\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Muscles-grow-as-a-stress-adaptation-to-unaccustomed-stimuli-and-overload-causing-muscle-growth-1024x577.png\" alt=\"Muscles grow as a stress adaptation to unaccustomed stimuli and overload causing muscle growth\" class=\"wp-image-5359\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Muscles-grow-as-a-stress-adaptation-to-unaccustomed-stimuli-and-overload-causing-muscle-growth-1024x577.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Muscles-grow-as-a-stress-adaptation-to-unaccustomed-stimuli-and-overload-causing-muscle-growth-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Muscles-grow-as-a-stress-adaptation-to-unaccustomed-stimuli-and-overload-causing-muscle-growth-768x433.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Muscles-grow-as-a-stress-adaptation-to-unaccustomed-stimuli-and-overload-causing-muscle-growth-696x392.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Muscles-grow-as-a-stress-adaptation-to-unaccustomed-stimuli-and-overload-causing-muscle-growth-1068x602.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Muscles-grow-as-a-stress-adaptation-to-unaccustomed-stimuli-and-overload-causing-muscle-growth.png 1267w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-rule-1-when-training-around-shoulder-pain\">Rule #1 When Training Around Shoulder Pain<\/h2>\n\n\n\n<p>The most important rule when training with a shoulder injury is simple: it must not hurt.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Step-one-for-a-pain-free-side-lateral-raise-is-simply-making-sure-it-doesnt-hurt-1024x575.png\" alt=\"Step one for a pain free side lateral raise is simply making sure it doesn't hurt\" class=\"wp-image-5363\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Step-one-for-a-pain-free-side-lateral-raise-is-simply-making-sure-it-doesnt-hurt-1024x575.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Step-one-for-a-pain-free-side-lateral-raise-is-simply-making-sure-it-doesnt-hurt-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Step-one-for-a-pain-free-side-lateral-raise-is-simply-making-sure-it-doesnt-hurt-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Step-one-for-a-pain-free-side-lateral-raise-is-simply-making-sure-it-doesnt-hurt-696x391.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Step-one-for-a-pain-free-side-lateral-raise-is-simply-making-sure-it-doesnt-hurt-1068x600.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Step-one-for-a-pain-free-side-lateral-raise-is-simply-making-sure-it-doesnt-hurt.png 1267w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>When I work with someone dealing with shoulder pain, we always start with very light weight and carefully test movements. Nearly every time, we find a variation or range of motion that causes zero pain.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/To-test-if-a-movement-is-pain-free-start-with-an-extremely-light-weight-to-make-sure-it-can-be-done-pain-free-1024x575.png\" alt=\"To test if a movement is pain free, start with an extremely light weight to make sure it can be done pain free\" class=\"wp-image-5364\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/To-test-if-a-movement-is-pain-free-start-with-an-extremely-light-weight-to-make-sure-it-can-be-done-pain-free-1024x575.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/To-test-if-a-movement-is-pain-free-start-with-an-extremely-light-weight-to-make-sure-it-can-be-done-pain-free-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/To-test-if-a-movement-is-pain-free-start-with-an-extremely-light-weight-to-make-sure-it-can-be-done-pain-free-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/To-test-if-a-movement-is-pain-free-start-with-an-extremely-light-weight-to-make-sure-it-can-be-done-pain-free-696x391.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/To-test-if-a-movement-is-pain-free-start-with-an-extremely-light-weight-to-make-sure-it-can-be-done-pain-free-1068x600.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/To-test-if-a-movement-is-pain-free-start-with-an-extremely-light-weight-to-make-sure-it-can-be-done-pain-free.png 1267w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Once you find a movement that doesn\u2019t hurt, that becomes your exercise\u2014even if it\u2019s unconventional.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/You-can-always-find-a-movement-that-can-be-done-pain-free-test-with-light-weight-first-and-if-it-does-hurt-dont-do-it-1024x575.png\" alt=\"You can always find a movement that can be done pain free, test with light weight first and if it does hurt, don't do it!\" class=\"wp-image-5365\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/You-can-always-find-a-movement-that-can-be-done-pain-free-test-with-light-weight-first-and-if-it-does-hurt-dont-do-it-1024x575.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/You-can-always-find-a-movement-that-can-be-done-pain-free-test-with-light-weight-first-and-if-it-does-hurt-dont-do-it-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/You-can-always-find-a-movement-that-can-be-done-pain-free-test-with-light-weight-first-and-if-it-does-hurt-dont-do-it-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/You-can-always-find-a-movement-that-can-be-done-pain-free-test-with-light-weight-first-and-if-it-does-hurt-dont-do-it-696x391.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/You-can-always-find-a-movement-that-can-be-done-pain-free-test-with-light-weight-first-and-if-it-does-hurt-dont-do-it-1068x600.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/You-can-always-find-a-movement-that-can-be-done-pain-free-test-with-light-weight-first-and-if-it-does-hurt-dont-do-it.png 1267w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-biggest-side-lateral-raise-mistake\">The Biggest Side Lateral Raise Mistake<\/h2>\n\n\n\n<p>One of the most common mistakes people make with side lateral raises is pulling from the hands instead of the elbows.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-pull-from-the-elbows-not-the-hands\">Pull From the Elbows, Not the Hands<\/h3>\n\n\n\n<p>When performing side lateral raises, focus on driving the movement from your elbows rather than your hands. Avoid excessive wrist rotation or \u201cteacup\u201d motions, as these can place unnecessary stress on the shoulder joint.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/One-of-the-keys-to-pain-free-side-lateral-raises-is-to-pull-from-your-elbows-and-avoid-any-twisting-movements-1024x575.png\" alt=\"One of the keys to pain free side lateral raises is to pull from your elbows and avoid any twisting movements\" class=\"wp-image-5366\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/One-of-the-keys-to-pain-free-side-lateral-raises-is-to-pull-from-your-elbows-and-avoid-any-twisting-movements-1024x575.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/One-of-the-keys-to-pain-free-side-lateral-raises-is-to-pull-from-your-elbows-and-avoid-any-twisting-movements-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/One-of-the-keys-to-pain-free-side-lateral-raises-is-to-pull-from-your-elbows-and-avoid-any-twisting-movements-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/One-of-the-keys-to-pain-free-side-lateral-raises-is-to-pull-from-your-elbows-and-avoid-any-twisting-movements-696x391.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/One-of-the-keys-to-pain-free-side-lateral-raises-is-to-pull-from-your-elbows-and-avoid-any-twisting-movements-1068x600.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/One-of-the-keys-to-pain-free-side-lateral-raises-is-to-pull-from-your-elbows-and-avoid-any-twisting-movements.png 1267w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Pulling from the elbows not only reduces joint irritation, but it also gives you better leverage\u2014allowing you to use more weight safely. More weight means greater overload, and greater overload leads to increased muscle growth in the medial deltoids.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Pulling-from-the-elbows-rather-than-the-joints-allows-you-to-use-heavier-weights-and-increase-the-load-on-the-muscles-for-maximal-growth-1024x576.png\" alt=\"Pulling from the elbows rather than the joints allows you to use heavier weights and increase the load on the muscles for maximal growth\" class=\"wp-image-5367\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Pulling-from-the-elbows-rather-than-the-joints-allows-you-to-use-heavier-weights-and-increase-the-load-on-the-muscles-for-maximal-growth-1024x576.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Pulling-from-the-elbows-rather-than-the-joints-allows-you-to-use-heavier-weights-and-increase-the-load-on-the-muscles-for-maximal-growth-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Pulling-from-the-elbows-rather-than-the-joints-allows-you-to-use-heavier-weights-and-increase-the-load-on-the-muscles-for-maximal-growth-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Pulling-from-the-elbows-rather-than-the-joints-allows-you-to-use-heavier-weights-and-increase-the-load-on-the-muscles-for-maximal-growth-696x391.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Pulling-from-the-elbows-rather-than-the-joints-allows-you-to-use-heavier-weights-and-increase-the-load-on-the-muscles-for-maximal-growth-1068x601.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Pulling-from-the-elbows-rather-than-the-joints-allows-you-to-use-heavier-weights-and-increase-the-load-on-the-muscles-for-maximal-growth.png 1268w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>For strategies on training with fewer reps and sets while still making gains, see <a href=\"https:\/\/naturallyintense.net\/blog\/natural-bodybuilding\/how-many-reps-and-sets-to-build-muscle-high-intensity-training-for-natural-athletes\/\">How Many Reps and Sets to Build Muscle<\/a>. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-pain-free-side-lateral-raise-variation-1-lean-away-laterals\">Pain-Free Side Lateral Raise Variation #1: Lean-Away Laterals<\/h2>\n\n\n\n<p>This variation is extremely effective for people with shoulder pain.<\/p>\n\n\n\n<p>Hold onto a stable object, step your feet out, and lean away from your support. Perform the side lateral raise from this position.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-one-pain-free-side-lateral-raise-variation-by-holding-onto-a-stable-object-before-performing-the-raises-1024x576.png\" alt=\"Naturally Intense Founder Kevin Richardson demonstrates one pain free side lateral raise variation by holding onto a stable object before performing the raises\" class=\"wp-image-5368\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-one-pain-free-side-lateral-raise-variation-by-holding-onto-a-stable-object-before-performing-the-raises-1024x576.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-one-pain-free-side-lateral-raise-variation-by-holding-onto-a-stable-object-before-performing-the-raises-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-one-pain-free-side-lateral-raise-variation-by-holding-onto-a-stable-object-before-performing-the-raises-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-one-pain-free-side-lateral-raise-variation-by-holding-onto-a-stable-object-before-performing-the-raises-696x391.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-one-pain-free-side-lateral-raise-variation-by-holding-onto-a-stable-object-before-performing-the-raises-1068x601.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-one-pain-free-side-lateral-raise-variation-by-holding-onto-a-stable-object-before-performing-the-raises.png 1268w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>The lean-away setup minimizes shoulder impingement and creates a smoother resistance curve, allowing many people with shoulder injuries to train pain-free.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Its-imperative-to-always-test-an-exercise-with-a-lighter-weight-first-to-make-sure-nothing-hurts-and-then-work-your-way-up-1024x576.png\" alt=\"It's imperative to always test an exercise with a lighter weight first to make sure nothing hurts and then work your way up\" class=\"wp-image-5369\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Its-imperative-to-always-test-an-exercise-with-a-lighter-weight-first-to-make-sure-nothing-hurts-and-then-work-your-way-up-1024x576.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Its-imperative-to-always-test-an-exercise-with-a-lighter-weight-first-to-make-sure-nothing-hurts-and-then-work-your-way-up-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Its-imperative-to-always-test-an-exercise-with-a-lighter-weight-first-to-make-sure-nothing-hurts-and-then-work-your-way-up-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Its-imperative-to-always-test-an-exercise-with-a-lighter-weight-first-to-make-sure-nothing-hurts-and-then-work-your-way-up-696x391.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Its-imperative-to-always-test-an-exercise-with-a-lighter-weight-first-to-make-sure-nothing-hurts-and-then-work-your-way-up-1068x601.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Its-imperative-to-always-test-an-exercise-with-a-lighter-weight-first-to-make-sure-nothing-hurts-and-then-work-your-way-up.png 1268w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Because of the added leverage, you can safely use heavier weight. Don\u2019t be afraid to push the set hard and incorporate partial repetitions as fatigue sets in. The goal is maximum intensity without pain.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-pain-free-side-lateral-raise-variation-2-partial-range-medial-delt-raises\">Pain-Free Side Lateral Raise Variation #2: Partial Range Medial Delt Raises<\/h2>\n\n\n\n<p>Stand with your feet about shoulder-width apart and hold a pair of dumbbells at your sides. Maintain a slight bend in your elbows.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-a-second-pain-free-side-lateral-variation-which-involves-bending-the-elbows-slightly-and-staying-in-a-lower-range-1024x576.png\" alt=\"Naturally Intense Founder Kevin Richardson demonstrates a second pain free side lateral variation which involves bending the elbows slightly and staying in a lower range\" class=\"wp-image-5370\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-a-second-pain-free-side-lateral-variation-which-involves-bending-the-elbows-slightly-and-staying-in-a-lower-range-1024x576.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-a-second-pain-free-side-lateral-variation-which-involves-bending-the-elbows-slightly-and-staying-in-a-lower-range-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-a-second-pain-free-side-lateral-variation-which-involves-bending-the-elbows-slightly-and-staying-in-a-lower-range-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-a-second-pain-free-side-lateral-variation-which-involves-bending-the-elbows-slightly-and-staying-in-a-lower-range-696x391.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-a-second-pain-free-side-lateral-variation-which-involves-bending-the-elbows-slightly-and-staying-in-a-lower-range-1068x601.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-Founder-Kevin-Richardson-demonstrates-a-second-pain-free-side-lateral-variation-which-involves-bending-the-elbows-slightly-and-staying-in-a-lower-range.png 1268w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Using small, controlled movements, raise the dumbbells only part of the way up\u2014staying in the lower to mid-range of motion. Focus on constant tension rather than lifting the weight high. By adding an isometric hold in the middle of a set, you increase the intensity of the exercise without risking any pain in the shoulders.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"574\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Adding-an-isometric-hold-helps-increase-the-intensity-of-your-pain-free-side-lateral-raises-1024x574.png\" alt=\"Adding an isometric hold helps increase the intensity of your pain free side lateral raises\" class=\"wp-image-5371\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Adding-an-isometric-hold-helps-increase-the-intensity-of-your-pain-free-side-lateral-raises-1024x574.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Adding-an-isometric-hold-helps-increase-the-intensity-of-your-pain-free-side-lateral-raises-300x168.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Adding-an-isometric-hold-helps-increase-the-intensity-of-your-pain-free-side-lateral-raises-768x431.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Adding-an-isometric-hold-helps-increase-the-intensity-of-your-pain-free-side-lateral-raises-696x390.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Adding-an-isometric-hold-helps-increase-the-intensity-of-your-pain-free-side-lateral-raises-1068x599.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Adding-an-isometric-hold-helps-increase-the-intensity-of-your-pain-free-side-lateral-raises.png 1264w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>This variation heavily targets the medial deltoids while remaining extremely joint-friendly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-about-trap-involvement\">What About Trap Involvement?<\/h3>\n\n\n\n<p>You may notice your trapezius muscles assisting during this exercise. That\u2019s not a problem.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"573\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Movements-that-engage-multiple-muscle-groups-simultaneously-are-always-the-most-effective-high-intensity-exercises-1024x573.png\" alt=\"Movements that engage multiple muscle groups simultaneously are always the most effective high intensity exercises\" class=\"wp-image-5374\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Movements-that-engage-multiple-muscle-groups-simultaneously-are-always-the-most-effective-high-intensity-exercises-1024x573.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Movements-that-engage-multiple-muscle-groups-simultaneously-are-always-the-most-effective-high-intensity-exercises-300x168.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Movements-that-engage-multiple-muscle-groups-simultaneously-are-always-the-most-effective-high-intensity-exercises-768x430.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Movements-that-engage-multiple-muscle-groups-simultaneously-are-always-the-most-effective-high-intensity-exercises-696x390.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Movements-that-engage-multiple-muscle-groups-simultaneously-are-always-the-most-effective-high-intensity-exercises-1068x598.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Movements-that-engage-multiple-muscle-groups-simultaneously-are-always-the-most-effective-high-intensity-exercises.png 1265w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Muscles do not grow best in complete isolation. Compound involvement allows you to use more weight, generate more overload, and ultimately stimulate more muscle growth.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"574\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Trap-involvement-during-side-lateral-raises-is-not-a-bad-thing-as-muscle-groups-work-together-allowing-you-to-lift-heavier-and-increase-the-intensity-of-your-exercise-1024x574.png\" alt=\"\nTrap involvement during side lateral raises is not a bad thing as muscle groups work together allowing you to lift heavier and increase the intensity of your exercise\" class=\"wp-image-5372\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Trap-involvement-during-side-lateral-raises-is-not-a-bad-thing-as-muscle-groups-work-together-allowing-you-to-lift-heavier-and-increase-the-intensity-of-your-exercise-1024x574.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Trap-involvement-during-side-lateral-raises-is-not-a-bad-thing-as-muscle-groups-work-together-allowing-you-to-lift-heavier-and-increase-the-intensity-of-your-exercise-300x168.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Trap-involvement-during-side-lateral-raises-is-not-a-bad-thing-as-muscle-groups-work-together-allowing-you-to-lift-heavier-and-increase-the-intensity-of-your-exercise-768x431.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Trap-involvement-during-side-lateral-raises-is-not-a-bad-thing-as-muscle-groups-work-together-allowing-you-to-lift-heavier-and-increase-the-intensity-of-your-exercise-696x390.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Trap-involvement-during-side-lateral-raises-is-not-a-bad-thing-as-muscle-groups-work-together-allowing-you-to-lift-heavier-and-increase-the-intensity-of-your-exercise-1068x599.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Trap-involvement-during-side-lateral-raises-is-not-a-bad-thing-as-muscle-groups-work-together-allowing-you-to-lift-heavier-and-increase-the-intensity-of-your-exercise.png 1264w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Just as squats recruit multiple muscle groups while still building powerful quadriceps, these side lateral variations effectively grow the medial delts even with assistance from surrounding muscles.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"573\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/A-compound-exercise-is-a-movement-that-engages-multiple-muscle-groups-simultaneously-and-is-more-often-in-action-than-we-realize-1024x573.png\" alt=\"A compound exercise is a movement that engages multiple muscle groups simultaneously and is more often in action than we realize\" class=\"wp-image-5373\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/A-compound-exercise-is-a-movement-that-engages-multiple-muscle-groups-simultaneously-and-is-more-often-in-action-than-we-realize-1024x573.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/A-compound-exercise-is-a-movement-that-engages-multiple-muscle-groups-simultaneously-and-is-more-often-in-action-than-we-realize-300x168.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/A-compound-exercise-is-a-movement-that-engages-multiple-muscle-groups-simultaneously-and-is-more-often-in-action-than-we-realize-768x430.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/A-compound-exercise-is-a-movement-that-engages-multiple-muscle-groups-simultaneously-and-is-more-often-in-action-than-we-realize-696x390.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/A-compound-exercise-is-a-movement-that-engages-multiple-muscle-groups-simultaneously-and-is-more-often-in-action-than-we-realize-1068x598.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/A-compound-exercise-is-a-movement-that-engages-multiple-muscle-groups-simultaneously-and-is-more-often-in-action-than-we-realize.png 1265w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>For more on why intelligent variation matters and how to structure your training split, check out <a href=\"https:\/\/naturallyintense.net\/blog\/natural-bodybuilding\/best-workout-split-for-natural-bodybuilders-for-building-muscle\/\">Best Workout Split for Natural Bodybuilders<\/a>. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-train-hard-train-smart-stay-pain-free\">Train Hard, Train Smart, Stay Pain-Free<\/h2>\n\n\n\n<p>Shoulder pain doesn\u2019t mean your shoulder training is over.<\/p>\n\n\n\n<p>With proper technique, intelligent exercise variation, and Naturally Intense High Intensity Training principles, you can continue building bigger shoulders while protecting your joints for the long term.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"573\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-High-Intensity-Training-methodology-works-to-make-sure-everyone-trains-pain-free-and-without-injury-1024x573.png\" alt=\"Naturally Intense High Intensity Training methodology  works to make sure everyone trains pain free and without injury\" class=\"wp-image-5375\" style=\"width:696px;height:auto\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-High-Intensity-Training-methodology-works-to-make-sure-everyone-trains-pain-free-and-without-injury-1024x573.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-High-Intensity-Training-methodology-works-to-make-sure-everyone-trains-pain-free-and-without-injury-300x168.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-High-Intensity-Training-methodology-works-to-make-sure-everyone-trains-pain-free-and-without-injury-768x430.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-High-Intensity-Training-methodology-works-to-make-sure-everyone-trains-pain-free-and-without-injury-696x390.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-High-Intensity-Training-methodology-works-to-make-sure-everyone-trains-pain-free-and-without-injury-1068x598.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2025\/12\/Naturally-Intense-High-Intensity-Training-methodology-works-to-make-sure-everyone-trains-pain-free-and-without-injury.png 1265w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Always consult a physician before beginning any new exercise routine, especially if pain is present. But by finding movements that don\u2019t hurt and applying maximum effort once you do, you can continue progressing safely.<\/p>\n\n\n\n<p>Know I believe in you.<\/p>\n\n\n\n<p><strong>And as always\u2014Excelsior.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXdohYttAY7Zkk34g53IxuLNnukCMq5llnvJy-QBpuJJPZuV2sD8mge3heS9x1Iu4b8CZpyJwg-Xv1m0ygIezXGvS947vlu_94VE6i5MynHpwNSeyogVWDnu5gQQHE5WcBp_3xMl5KziQsYbCGlXeBM6VmTT?key=JIjgC_O-3l7EyHxYK6r_7Q\" alt=\"Click for a free copy!\"\/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/app.monstercampaigns.com\/c\/zyasyhjwd3oovkvfuado\/\"><strong>CLICK FOR A FREE COPY OF KEVIN\u2019S WEIGHT LOSS E-BOOK!<\/strong><\/a><\/p>\n\n\n\n<p class=\"has-text-align-center\"><em>Featured everywhere from the Wall Street Journal to CBS News, Kevin Richardson\u2019s&nbsp;<\/em><a href=\"https:\/\/www.naturallyintense.net\/\"><em>Naturally Intense High Intensity Training<\/em><\/a><em>&nbsp;have helped hundreds lose weight and transform their bodies with his 10 Minute Workouts. One of the top natural bodybuilders of his time, Kevin is also the international fitness consultant for UNICEF and one of the&nbsp;<\/em><a href=\"https:\/\/www.naturallyintense.net\/\"><em>top personal trainers in New York City<\/em><\/a><em>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Click HERE to watch &#8220;Boulder Shoulders with PAIN FREE Side Lateral Raises&#8221; Side lateral raises are arguably the most important exercise for building the medial deltoids\u2014the muscles responsible for that wide, capped-shoulder look. This is especially true for natural athletes where intelligent exercise selection and proper intensity matter far more than excessive volume. But what [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5407,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[51],"tags":[48,1598,1585,1513,13],"yoast_head":"<title>Pain-Free Side Lateral Raises for Bigger Medial Delts<\/title>\n<meta name=\"description\" content=\"Build bigger medial delts with pain-free side laterals. 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Learn shoulder-friendly variations using Naturally Intense High Intensity Training.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/naturallyintense.net\/blog\/high-intensity-training\/boulder-shoulders-with-pain-free-side-lateral-raises\/\" \/>\n<meta property=\"og:site_name\" content=\"Naturally Intense High Intensity Training Fitness Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/naturallyintensetraining\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/Naturallyintense\" \/>\n<meta property=\"article:published_time\" content=\"2026-01-11T17:18:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-11T17:22:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2026\/01\/maxresdefault-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"720\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kevin Richardson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/BATMANNYC\" \/>\n<meta name=\"twitter:site\" content=\"@BATMANNYC\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kevin Richardson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/naturallyintense.net\/blog\/high-intensity-training\/boulder-shoulders-with-pain-free-side-lateral-raises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/naturallyintense.net\/blog\/high-intensity-training\/boulder-shoulders-with-pain-free-side-lateral-raises\/\"},\"author\":{\"name\":\"Kevin Richardson\",\"@id\":\"https:\/\/naturallyintense.net\/blog\/#\/schema\/person\/660e15607a2b15785ff78963fa149ebf\"},\"headline\":\"Boulder Shoulders with Pain-Free Side Lateral Raises\",\"datePublished\":\"2026-01-11T17:18:08+00:00\",\"dateModified\":\"2026-01-11T17:22:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/naturallyintense.net\/blog\/high-intensity-training\/boulder-shoulders-with-pain-free-side-lateral-raises\/\"},\"wordCount\":975,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/naturallyintense.net\/blog\/#organization\"},\"keywords\":[\"high intensity training\",\"high intensity workouts\",\"injury prevention\",\"natural bodybuilding\",\"weight training\"],\"articleSection\":[\"high intensity training\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/naturallyintense.net\/blog\/high-intensity-training\/boulder-shoulders-with-pain-free-side-lateral-raises\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/naturallyintense.net\/blog\/high-intensity-training\/boulder-shoulders-with-pain-free-side-lateral-raises\/\",\"url\":\"https:\/\/naturallyintense.net\/blog\/high-intensity-training\/boulder-shoulders-with-pain-free-side-lateral-raises\/\",\"name\":\"Pain-Free Side Lateral Raises for Bigger Medial Delts\",\"isPartOf\":{\"@id\":\"https:\/\/naturallyintense.net\/blog\/#website\"},\"datePublished\":\"2026-01-11T17:18:08+00:00\",\"dateModified\":\"2026-01-11T17:22:48+00:00\",\"description\":\"Build bigger medial delts with pain-free side laterals. 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