Dumbbell Lateral Raise
Learn how to perform the dumbbell lateral raise correctly to build broader, stronger shoulders. Target your side deltoids with proper form.
Also known as: Side Lateral Raise, DB Lateral Raise
- Primary
- Shoulders
- Equipment
- dumbbell
- Difficulty
- beginner
- Mechanic
- isolation
Setup
- Stand tall with a dumbbell in each hand, palms facing your body.
- Keep a slight bend in your elbows throughout the movement.
- Maintain a proud chest and neutral spine.
How to perform the Dumbbell Lateral Raise
- Lightly brace your core.
- Raise the dumbbells out to your sides until your arms are parallel to the floor, forming a 'T' shape.
- Focus on lifting with your side deltoids, not your traps.
- Hold briefly at the top, squeezing your shoulders.
- Slowly lower the dumbbells back to the starting position with control.
Trainer form cues
- Slight bend in elbows.
- Lead with your pinkies.
- Stop at shoulder height.
- Control the descent.
- Avoid shrugging.
Common mistakes
- Lifting too heavy: Use lighter weights to maintain proper form and target the side deltoids.
- Shrugging the shoulders: Keep your traps relaxed; focus on lifting with the side of your shoulders.
- Swinging the weights: Use controlled movement, avoid momentum.
- Lifting too high: Stop when arms are parallel to the floor to keep tension on the deltoids.
Muscles worked
Primary: Shoulders
Secondary: Traps
Recommended rep ranges
| Strength | 6-10 |
|---|---|
| Hypertrophy | 10-15 |
| Endurance | 15-20 |
Breathing and tempo
Breathing: Exhale as you raise the dumbbells, and inhale as you lower them.
Tempo: 2-1-2-0
Dumbbell Lateral Raise FAQs
What muscles does the dumbbell lateral raise work?
The dumbbell lateral raise primarily targets the medial (side) head of your deltoids, giving your shoulders a broader appearance.
Should I rotate my wrists during a lateral raise?
While some people slightly rotate, a neutral grip or leading with your pinkies can help emphasize the medial deltoid more effectively without stressing the shoulder joint.
How high should I raise the dumbbells?
Raise the dumbbells until your arms are roughly parallel to the floor. Going higher often recruits more of the traps and can reduce tension on the side deltoids.