Exercise guide
Dumbbell Lateral Raise Hold
- Intermediate
- Isolation
- Timed hold
- Shoulders
- Upper arms
The Dumbbell Lateral Raise Hold is an isometric variation that maximizes time under tension for the lateral deltoids, building exceptional shoulder stability and muscular endurance. By maintaining the peak contraction, you eliminate momentum and force the medial deltoid to work at its most challenging point.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Maintain a slight bend in your elbows and engage your core to stabilize your torso.
- Slightly hinge forward at the hips to better align the lateral deltoid fibers with the line of pull.
How to do it
- Raise the dumbbells out to your sides in a wide arc until your arms are parallel to the floor.
- Hold this top position for the designated time, keeping your pinkies slightly higher than your thumbs.
- Maintain steady, rhythmic breathing throughout the hold; avoid holding your breath.
- Lower the weights slowly and under full control once the hold is complete.
Form checklist
- Keep your shoulders depressed; do not let your traps shrug the weight toward your ears.
- Ensure your arms stay slightly in front of your body (the scapular plane) rather than directly out to the sides.
- Maintain a soft bend in the elbows to reduce joint stress.
- Keep your chest up and avoid leaning back to compensate for fatigue.
Pro tips
- Think about pushing the weights 'out' toward the walls rather than 'up' to maximize lateral deltoid recruitment.
- Focus on the mind-muscle connection by visualizing the side of your shoulder bunching up to hold the weight.
Make it harder
- Incorporate micro-pulses (1-2 inches of movement) at the top of the hold to increase metabolic stress.
- Perform the hold at the end of a standard set of lateral raises as a 'finisher' to reach total muscular failure.
Frequently asked
- What muscles does the dumbbell lateral raise hold work?
- The dumbbell lateral raise hold primarily targets the deltoids, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell lateral raise hold?
- The dumbbell lateral raise hold uses dumbbell.
- Is the dumbbell lateral raise hold good for beginners?
- The dumbbell lateral raise hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.