V-Raises Exercise

The V-Raise is a relatively modern exercise that emerged as part of functional fitness and shoulder conditioning routines. The exercise's focus on strengthening the deltoid muscles (specifically the anterior and lateral heads) and improving shoulder stability made it a staple in physical therapy, strength training, and athletic programs. Today, V-Raises are widely used by fitness enthusiasts, athletes, and those recovering from shoulder injuries. They are part of corrective exercise routines aimed at addressing posture and combating the negative effects of sedentary lifestyles, such as rounded shoulders.

Purpose: V-Raises target the shoulder muscles, particularly the deltoids, while also engaging the upper back for stability. 

Target Areas: Deltoids (shoulders), specifically the anterior (front) and lateral (side) deltoid heads, serratus anterior.

Instructions:

1. Stand with your feet shoulder-width apart, knees slightly bent for stability.

2. Hold a dumbbell in each hand with your arms hanging down in front of your thighs, palms facing each other (neutral grip). If not using weights, extend your arms straight down.

3. Engage your core to stabilize your body.

4. With a slight bend in your elbows, raise both or one of your arms in front of you at about a 45-degree angle from your body, forming a "V" shape.

5. Lift until the weight(s) reach shoulder height or slightly above, ensuring control throughout the movement.

6. Slowly lower your arm(s) back to the starting position, maintaining tension to avoid swinging or momentum.

7. Perform 10–12 repetitions for 2–3 sets.

   
   

Tips:

• Avoid shrugging your shoulders—keep them relaxed and away from your ears.

• Do not hyperextend or arch your back; maintain a neutral spine throughout.

• Use light to moderate weights to focus on form and control, as this is a targeted isolation exercise.

Who Should Do V-Raises:

• Athletes and Weightlifters – Enhances shoulder stability and control, benefiting overhead movements.

• Individuals with Poor Posture – Strengthens the delts, traps, and scapular stabilizers, improving upper body posture.

• Rehabilitation and Injury Prevention Programs – Helps activate and strengthen the shoulder muscles with a controlled range of motion.

• Beginners and Those Seeking Shoulder Endurance – A great low-impact movement for building shoulder strength without heavy resistance.

• People Looking to Improve Shoulder Mobility – Encourages controlled scapular movement, supporting functional range of motion.

Who Shouldn’t Do V-Raises:

• Individuals with Shoulder Impingement or Rotator Cuff Injuries – Lifting the arms overhead may aggravate existing pain or dysfunction.

• Those with Neck or Upper Back Pain – If the movement causes strain in the neck or upper traps, modifications may be needed.

• People with Severe Shoulder Instability – Uncontrolled or excessive range of motion may worsen instability; lighter resistance and slow movements are recommended.

• If It Causes Pain: If in doubt, if it causes pain, don't do it.