Lateral Raises

An isolation exercise performed with dumbbells that targets the side delts by raising the arms out to the sides against gravity.

Instructions

1. Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
2. Let your arms hang naturally with a slight bend in the elbows.
3. Engage your core and maintain a neutral spine throughout the movement.
4. Raise both dumbbells simultaneously out to the sides, leading with your elbows.
5. Continue raising until your arms are approximately parallel to the ground (shoulders at 90 degrees).
6. Your elbows should be slightly higher than your hands at the top (as if pouring water).
7. Pause briefly at the top of the movement.
8. Lower the dumbbells back down to your sides with control.
9. Avoid swinging or using momentum to lift the weight.

Tips

• Keep a slight bend in your elbows throughout the movement.
• Avoid shrugging your shoulders; let the side delts do the work.
• Move slowly and deliberately to maximize muscle engagement.
• Lower the weight with the same control as you raise it.
• Maintain an upright posture; don’t lean or sway.
• Use lighter weight and strict form rather than heavy weight with momentum.