Dumbbell Lateral Raise
Shoulder raise, dumbbell, side delts
The dumbbell lateral raise lifts the arms out to the sides until they are level with the shoulders. It isolates the side delts, the muscle that gives the shoulders their width, with the traps and front delts helping. It suits anyone who wants rounder shoulders and needs only light dumbbells.
Setting up
- Stand tall with the feet hip width apart and a dumbbell in each hand at your sides.
- Turn the palms to face your thighs and keep a slight bend in the elbows.
- Choose light dumbbells, since the muscle is small and clean reps matter more than load.
How to do a dumbbell lateral raise
- Brace the belly and set the shoulders down.
- Raise both arms out to the sides, leading with the elbows.
- Stop when the arms are level with the shoulders, the hands about level with the elbows.
- Pause for a moment at the top.
- Lower the dumbbells slowly back to your sides.
Breathing. Breathe out as you raise the dumbbells and breathe in as you lower them.
Muscles worked
- Mainly
- Side delts
- Also
- Traps and front delts
Common mistakes
- Shrugging the shoulders up toward the ears. Then the traps take over, so keep the shoulders down and think of pushing the dumbbells out wide.
- Swinging the dumbbells up with the body. Momentum skips the side delts, so go lighter and lift with the body still.
- Lifting above shoulder height. Going higher moves the work to the traps without more for the shoulders, so stop when the arms are level with them.
Guide
Guide
Guide
Guide
