Shoulders · Bodyweight
Mid Air Lateral Raises with Switching Palms
How to do the mid air lateral raises with switching palms, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Stand tall and raise both arms out to your sides to shoulder height with no weight. Hold them up and rotate your palms from facing down to facing up and back, keeping constant tension in your shoulders.
- 1Feel a steady burn build across the sides of your shoulders
- 2Keep your arms level at shoulder height the whole time
- 3Squeeze your delts as you rotate the palms
Common mistakes
- Avoid letting your arms drift below shoulder height
- Don't shrug your traps up toward your ears
- Don't swing or bounce the arms
Muscles worked
The mid air lateral raises with switching palms mainly works the side delts, with the upper traps and front delts assisting.
- Side DeltsPrimary
- Upper TrapsSupport
- Front DeltsSupport
- ForearmsMinor
- Mid TrapsMinor
- Upper AbsMinor
- Rear DeltsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the mid air lateral raises with switching palms for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.