{"id":2610,"date":"2020-01-11T14:25:23","date_gmt":"2020-01-11T16:25:23","guid":{"rendered":"https:\/\/grandeatleta.com.br\/?p=2610"},"modified":"2026-08-24T19:00:14","modified_gmt":"2026-08-24T22:00:14","slug":"elevacao-lateral","status":"publish","type":"post","link":"https:\/\/grandeatleta.com.br\/blog\/elevacao-lateral\/","title":{"rendered":"Eleva\u00e7\u00e3o Lateral: Execu\u00e7\u00e3o Correta e Como Ter Resultados"},"content":{"rendered":"\n<div id=\"ga-elevacaolateral-2026\">\n<style>\n#ga-elevacaolateral-2026 *{box-sizing:border-box;}\n#ga-elevacaolateral-2026{font-family:inherit;color:#2b2b2b;line-height:1.7;}\n#ga-elevacaolateral-2026 h2{font-size:26px;font-weight:800;margin:36px 0 14px;color:#1a1a1a;}\n#ga-elevacaolateral-2026 h3{font-size:19px;font-weight:700;margin:22px 0 10px;color:#1a1a1a;}\n#ga-elevacaolateral-2026 p{margin:0 0 14px;font-size:16px;}\n#ga-elevacaolateral-2026 .ga-resposta{background:#fdf1ea;border-radius:10px;padding:18px 20px;margin:0 0 22px;font-size:16px;border-left:4px solid #d9481e;}\n#ga-elevacaolateral-2026 .ga-atualizado{display:inline-block;background:#fbe4d8;color:#c23e14;font-size:12.5px;font-weight:700;padding:4px 12px;border-radius:100px;margin-bottom:18px;}\n#ga-elevacaolateral-2026 a{color:#d9481e;text-decoration:underline;}\n#ga-elevacaolateral-2026 ul,#ga-elevacaolateral-2026 ol{margin:0 0 14px;padding-left:22px;}\n#ga-elevacaolateral-2026 li{margin-bottom:8px;font-size:16px;}\n#ga-elevacaolateral-2026 .ga-passo{background:#faf7f5;border-radius:12px;padding:16px 20px;margin:0 0 12px;}\n#ga-elevacaolateral-2026 .ga-passo b{color:#d9481e;}\n#ga-elevacaolateral-2026 table{width:100%;border-collapse:collapse;margin:0 0 18px;font-size:14.5px;}\n#ga-elevacaolateral-2026 th{background:#fbe4d8;text-align:left;padding:10px 12px;font-weight:700;color:#1a1a1a;}\n#ga-elevacaolateral-2026 td{padding:10px 12px;border-top:1px solid #ece3dc;}\n#ga-elevacaolateral-2026 details{background:#faf7f5;border-radius:10px;padding:16px 20px;margin-bottom:12px;cursor:pointer;}\n#ga-elevacaolateral-2026 details summary{list-style:none;cursor:pointer;}\n#ga-elevacaolateral-2026 details summary::-webkit-details-marker{display:none;}\n#ga-elevacaolateral-2026 details summary h3{display:inline;margin:0;font-size:16.5px;}\n#ga-elevacaolateral-2026 details summary::after{content:\"+\";float:right;font-size:20px;color:#d9481e;}\n#ga-elevacaolateral-2026 details[open] summary::after{content:\"\u2212\";}\n#ga-elevacaolateral-2026 .ga-ans{margin-top:12px;font-size:15.5px;color:#444;}\n@media(max-width:600px){#ga-elevacaolateral-2026 table{font-size:13px;}#ga-elevacaolateral-2026 th,#ga-elevacaolateral-2026 td{padding:8px 6px;}}\n<\/style>\n\n\n\n<p class=\"ga-resposta\">\nA eleva\u00e7\u00e3o lateral \u00e9 um exerc\u00edcio de abdu\u00e7\u00e3o de ombro, com o deltoide medial como principal m\u00fasculo trabalhado, e participa\u00e7\u00e3o secund\u00e1ria do deltoide anterior, do deltoide posterior, do supraespinhal e do trap\u00e9zio. \u00c9 uma das ferramentas mais diretas para dar volume \u00e0 por\u00e7\u00e3o lateral do ombro, respons\u00e1vel por boa parte da largura visual do tronco.\n<\/p><div class=\"grand-gas-topo_2 grand-entity-placement\" style=\"text-align: center;\" id=\"grand-3927244292\"><div id=\"grand-2917454698\"><a href=\"https:\/\/grandeatleta.com.br\/suplementos\/produto\/termotauro\/\/?utm_campaign=banner_blog_GA_termotauro\" rel=\"noopener\" target=\"_blank\"><img src=https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2025\/08\/termotauro-blogs-e-sites.png\" ;\" width=\"600\" height=\"300\" border=\"0\" alt=\"Termotauro\"><\/a><\/div><\/div>\n\n<p>Ombros fortes e volumosos exigem treino com intensidade adequada e planejamento consistente. A eleva\u00e7\u00e3o lateral \u00e9 um dos exerc\u00edcios que ajudam a alcan\u00e7ar esse objetivo.<\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_88 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">T\u00f3picos do Conte\u00fado:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabela de conte\u00fado\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-lateral\/#Musculos_trabalhados\" >M\u00fasculos trabalhados<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-lateral\/#Execucao_correta\" >Execu\u00e7\u00e3o correta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-lateral\/#Series_repeticoes_e_descanso_por_nivel\" >S\u00e9ries, repeti\u00e7\u00f5es e descanso por n\u00edvel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-lateral\/#Cuidados_na_execucao\" >Cuidados na execu\u00e7\u00e3o<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-lateral\/#Exercicios_substituem\" >Exerc\u00edcios substituem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-lateral\/#Tecnicas_de_intensidade\" >T\u00e9cnicas de intensidade<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-lateral\/#Perguntas_frequentes_sobre_a_elevacao_lateral\" >Perguntas frequentes sobre a eleva\u00e7\u00e3o lateral<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-lateral\/#Conclusao\" >Conclus\u00e3o<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Musculos_trabalhados\"><\/span>M\u00fasculos trabalhados<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>O movimento principal \u00e9 a abdu\u00e7\u00e3o de ombro, que recruta o <b>deltoide medial<\/b> como m\u00fasculo priorit\u00e1rio, com participa\u00e7\u00e3o secund\u00e1ria do <b>deltoide anterior<\/b>, do <b>deltoide posterior<\/b>, do <b>supraespinhal<\/b> e do <b>trap\u00e9zio<\/b>.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\"><\/span>Execu\u00e7\u00e3o correta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p align=\"center\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2026\/08\/elevacao-lateral.gif\" width=\"350\" height=\"350\" border=\"0\" alt=\"eleva\u00e7\u00e3o lateral\"><\/p>\n<div class=\"ga-passo\">\n<p><b>1.<\/b> Fique em p\u00e9 ou sentado, halteres ao lado do corpo, leve flex\u00e3o dos cotovelos.<\/p>\n<\/div>\n\n<div class=\"ga-passo\">\n<p><b>2.<\/b> Eleve os bra\u00e7os lateralmente at\u00e9 um \u00e2ngulo m\u00e1ximo de 90 graus.<\/p>\n<\/div>\n\n<div class=\"ga-passo\">\n<p><b>3.<\/b> Des\u00e7a de forma controlada at\u00e9 a posi\u00e7\u00e3o inicial.<\/p>\n<\/div>\n\n<div class=\"ga-passo\">\n<p><b>4.<\/b> Repita conforme o n\u00famero de repeti\u00e7\u00f5es estipulado.<\/p>\n<\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"Series_repeticoes_e_descanso_por_nivel\"><\/span>S\u00e9ries, repeti\u00e7\u00f5es e descanso por n\u00edvel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<table>\n<tbody><tr><th>N\u00edvel<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><th>Descanso<\/th><\/tr>\n<tr><td>Iniciante<\/td><td>3<\/td><td>10<\/td><td>45s<\/td><\/tr>\n<tr><td>Intermedi\u00e1rio<\/td><td>3<\/td><td>10-12 at\u00e9 a falha<\/td><td>45s<\/td><\/tr>\n<tr><td>Avan\u00e7ado<\/td><td>4<\/td><td>12 at\u00e9 a falha<\/td><td>60s<\/td><\/tr>\n<\/tbody><\/table>\n\n<h2><span class=\"ez-toc-section\" id=\"Cuidados_na_execucao\"><\/span>Cuidados na execu\u00e7\u00e3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><b>N\u00e3o ultrapasse os 90 graus.<\/b> Al\u00e9m desse ponto, o risco de impacto na articula\u00e7\u00e3o do ombro aumenta consideravelmente.<\/p>\n\n<p><b>Mantenha os punhos neutros.<\/b> Um posicionamento desalinhado sobrecarrega a articula\u00e7\u00e3o sem necessidade.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Exercicios_substituem\"><\/span>Exerc\u00edcios substituem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<h3>Eleva\u00e7\u00e3o lateral na polia (cabo)<\/h3>\n<p align=\"center\"><img decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2026\/08\/elevacao-lateral-na-polia.gif\" width=\"350\" height=\"350\" border=\"0\" alt=\"eleva\u00e7\u00e3o lateral na polia\"><\/p>\n<p>Mant\u00e9m a tens\u00e3o constante no m\u00fasculo durante todo o movimento, diferente do halter onde o peso fica mais leve na parte inferior.<\/p>\n\n<h3>Eleva\u00e7\u00e3o lateral na m\u00e1quina (combina\u00e7\u00e3o de apoio)<\/h3>\n<p align=\"center\"><img decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2026\/08\/elevacao-lateral-na-maquina-1.gif\" width=\"350\" height=\"350\" border=\"0\" alt=\"eleva\u00e7\u00e3o lateral na maquina\"><\/p>\n<p>Ajuda a isolar o ombro e evita que voc\u00ea use o impulso do corpo, proporcionando execu\u00e7\u00e3o mais controlada.<\/p>\n\n<h3>Remada alta com pegada aberta (barra ou halteres)<\/h3>\n<p align=\"center\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2026\/08\/elevacao-lateral-na-polia.gif\" width=\"350\" height=\"350\" border=\"0\" alt=\"remada alta pegada aberta\"><\/p>\n<p>Exerc\u00edcio composto que trabalha ombros e trap\u00e9zios, exigindo cuidado com a carga para n\u00e3o sobrecarregar as articula\u00e7\u00f5es.<\/p>\n\n\n<h2><span class=\"ez-toc-section\" id=\"Tecnicas_de_intensidade\"><\/span>T\u00e9cnicas de intensidade<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><b>Drop set.<\/b> Reduzir a carga logo ap\u00f3s atingir a falha e continuar a s\u00e9rie at\u00e9 nova exaust\u00e3o.<\/p>\n\n<p><b>Rest-pause.<\/b> Pausas curtas, de 5 a 15 segundos, no meio da s\u00e9rie, permitindo completar mais repeti\u00e7\u00f5es com a mesma carga.<\/p>\n\n<p><b>Repeti\u00e7\u00f5es parciais.<\/b> Amplitude reduzida pr\u00f3xima \u00e0 fadiga, prolongando o est\u00edmulo depois que a amplitude completa j\u00e1 n\u00e3o \u00e9 mais poss\u00edvel com boa t\u00e9cnica.<\/p>\n\n<p><b>Leia tamb\u00e9m:<\/b> <a href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-frontal\/\">Eleva\u00e7\u00e3o Frontal<\/a> e <a href=\"https:\/\/grandeatleta.com.br\/blog\/crucifixo-inverso-maquina\/\">Crucifixo Inverso na M\u00e1quina<\/a>, para trabalhar as 3 por\u00e7\u00f5es do deltoide.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Perguntas_frequentes_sobre_a_elevacao_lateral\"><\/span>Perguntas frequentes sobre a eleva\u00e7\u00e3o lateral<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<details>\n<summary><h3>Eleva\u00e7\u00e3o lateral em p\u00e9 ou sentado, qual \u00e9 melhor?<\/h3><\/summary>\n<div class=\"ga-ans\">Sentado reduz a possibilidade de compensa\u00e7\u00e3o com o corpo, o que pode ajudar a manter a t\u00e9cnica mais rigorosa, principalmente em cargas mais altas. Em p\u00e9, permite algum grau de impulso controlado.<\/div>\n<\/details>\n\n<details>\n<summary><h3>Por que sinto mais trap\u00e9zio do que ombro?<\/h3><\/summary>\n<div class=\"ga-ans\">Costuma indicar eleva\u00e7\u00e3o excessiva dos ombros durante o movimento (encolher os ombros junto com a eleva\u00e7\u00e3o dos bra\u00e7os) ou carga acima do que a t\u00e9cnica atual suporta.<\/div>\n<\/details>\n\n<details>\n<summary><h3>Quantas vezes por semana devo treinar deltoide lateral?<\/h3><\/summary>\n<div class=\"ga-ans\">De 1 a 2 vezes por semana costuma ser suficiente, dependendo do volume total do seu treino de ombros e da recupera\u00e7\u00e3o individual.<\/div>\n<\/details>\n\n<h2><span class=\"ez-toc-section\" id=\"Conclusao\"><\/span>Conclus\u00e3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>A eleva\u00e7\u00e3o lateral \u00e9 uma ferramenta importante para dar volume \u00e0 por\u00e7\u00e3o lateral do deltoide, contribuindo para a largura visual do tronco quando bem executada e inclu\u00edda de forma consistente no treino.<\/p>\n\n<p>Consulte um profissional de Educa\u00e7\u00e3o F\u00edsica para ajustar s\u00e9ries, repeti\u00e7\u00f5es e progress\u00e3o de carga ao seu n\u00edvel de treino.<\/p>\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A eleva\u00e7\u00e3o lateral \u00e9 um exerc\u00edcio de abdu\u00e7\u00e3o de ombro, com o deltoide medial como principal m\u00fasculo trabalhado, e participa\u00e7\u00e3o secund\u00e1ria do deltoide anterior, do deltoide posterior, do supraespinhal e do trap\u00e9zio. \u00c9 uma das ferramentas mais diretas para dar volume \u00e0 por\u00e7\u00e3o lateral do ombro, respons\u00e1vel por boa parte da largura visual do tronco.<\/p>\n","protected":false},"author":1,"featured_media":2613,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[80],"tags":[],"class_list":["post-2610","post","type-post","status-publish","format-standard","has-post-thumbnail","category-treino-de-ombros"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Eleva\u00e7\u00e3o Lateral: Como Fazer e Varia\u00e7\u00f5es que substituem<\/title>\n<meta name=\"description\" content=\"Veja a execu\u00e7\u00e3o correta da eleva\u00e7\u00e3o lateral, m\u00fasculos trabalhados, varia\u00e7\u00f5es e uma tabela de s\u00e9ries por n\u00edvel de treino.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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