Lateral Raise (Dumbbell)

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Level

beginner

Force

push

Mechanic

isolation

Equipment

Category

Primary Muscles

Secondary Muscles

A shoulder isolation exercise using dumbbells to target the lateral deltoids by raising weights to the sides.

Instructions

Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral grip (palms facing your thighs).
Keep a slight bend in your elbows and your core engaged throughout the movement.
Raise the dumbbells to the sides until your arms reach shoulder height, maintaining the slight elbow bend.
Your upper arms should be roughly perpendicular to your torso at the top position.
Pause briefly and squeeze your shoulder muscles at the top.
Lower the dumbbells back down in a controlled manner to the starting position.
Repeat for the target number of repetitions.

Tips

Use a light weight compared to other pressing movements to maintain proper form and control.
Avoid swinging or using momentum to lift the dumbbells.
Do not raise the dumbbells higher than shoulder height to maintain proper shoulder joint mechanics.
Maintain a consistent slight bend in your elbows throughout the movement.
Breathe in as you lower the weights and exhale as you raise them.

Recommended starting values

Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.

Goal	Sets	Reps	Weight
Goal	Sets	Reps	Male	Female
Gain strength	3	9 reps	4 kg	2 kg
Build muscle	3	13 reps	4 kg	2 kg
Build endurance	3	16 reps	3 kg	2 kg

Alternatives

Exercises that target the same muscles with the same force and mechanic.

Alternating Deltoid Raise

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Car Drivers

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Diagonal Raise (Band)

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EZ Bar Front Raise

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Front Cable Raise

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Front Dumbbell Raise

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Front Incline Dumbbell Raise

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Front Plate Raise

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Front Raise (Band)

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Front Raise (Cable)

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Front Raise (Dumbbell)

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Front Raise (Sled)

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Front Raise (Smith Machine)

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Front Raise (Suspension)

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Front Raises

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Front Two-Dumbbell Raise

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Lateral Raise (Cable)

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Single Dumbbell Raise

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