Dumbbell Lateral Raise
Raising dumbbells out to the sides to shoulder height. The staple isolation exercise for the side delts and shoulder width.
Primary muscles
- Side Delts
Secondary muscles
- Front Delts
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 10–20
- Rest
- 45–75s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with a dumbbell in each hand at your sides, slight bend in the elbows, torso upright or leaning very slightly forward.
Raise the dumbbells out to the sides, leading with the elbows.
Stop when the arms are about parallel to the floor.
Pause briefly at the top.
Lower slowly back to the sides.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Lead with the elbows
Push out, not up
Keep the traps relaxed
Common mistakes
Swinging the torso for momentum
Shrugging the shoulders
Going too heavy and cutting range
Bending the elbows more as you lift
Safety notes
Use light weights; raising far above shoulder height with internal rotation can irritate the shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.