Dumbbell Lateral Raise

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral grip.
2. Maintain a slight bend in your elbows and lean your torso forward very slightly (about 5-10 degrees).
3. Engage your core and pull your shoulder blades slightly back and down to stabilize the scapula.

How to do it

1. Exhale as you lift the dumbbells out to your sides in a wide arc, keeping your arms slightly in front of your torso in the 'scapular plane'.
2. Continue the movement until your elbows reach shoulder height, ensuring your elbows remain slightly higher than your wrists.
3. Inhale as you slowly lower the weights back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep a consistent slight bend in the elbows throughout the entire set.
• Avoid shrugging your shoulders toward your ears; keep the traps as relaxed as possible.
• Do not use momentum or swing your torso to 'cheat' the weight up.
• Stop the movement at shoulder height to keep the tension on the deltoids rather than the traps.

Pro tips

• Think about pushing the weights 'out' toward the side walls rather than 'up' to maximize lateral deltoid recruitment.
• Lead the movement with your elbows and imagine you are pouring water out of a pitcher at the top of the rep to emphasize the medial head.

Make it harder

• Add a 2-second isometric pause at the top of each repetition when the arms are parallel to the floor.
• Perform the exercise seated on a bench to completely eliminate the ability to use leg drive or torso momentum.

Frequently asked

What muscles does the dumbbell lateral raise work?

The dumbbell lateral raise primarily targets the deltoids, and also works the biceps and triceps as secondary muscles.

What equipment do you need for the dumbbell lateral raise?

The dumbbell lateral raise uses dumbbell.

Is the dumbbell lateral raise good for beginners?

The dumbbell lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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