Dumbbell Lateral Raise
Description
The dumbbell lateral raise is a single-joint shoulder exercise that isolates the lateral (side) head of the deltoid. Holding a dumbbell in each hand at your sides, you raise the weights out and away from your body until your arms are roughly parallel to the floor. It is the most effective movement for building shoulder width and a "capped" deltoid look.
Muscle Group
Equipment Required
Dumbbell Lateral Raise Instructions
- Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
- Maintain a slight bend in your elbows and keep that angle locked throughout the entire set. Do not lock your arms straight, as this stresses the elbow joint.
- Without using momentum, raise both dumbbells out to the sides by leading with your elbows, not your hands. Think of pouring water from a pitcher at the top.
- Stop when your upper arms are roughly parallel to the floor. Going higher shifts the work to the upper traps.
- Pause briefly at the top, then lower the dumbbells under control back to your sides over a count of two to three seconds.
- Keep your shoulders pulled down and away from your ears throughout. Repeat for the desired number of reps.
Dumbbell Lateral Raise Form & Visual
Dumbbell Lateral Raise Benefits
- Isolates the side deltoid better than any compound shoulder exercise
- Builds visible shoulder width and a more developed upper-body silhouette
- Improves shoulder stability and the strength of smaller stabilizing muscles
- Effective with light loads, making it accessible for beginners and easy on the joints
- Easy to overload progressively in small jumps
Dumbbell Lateral Raise Muscles Worked
- Lateral (side) deltoid
- Anterior and posterior deltoids (secondary)
- Supraspinatus (rotator cuff)
- Upper trapezius (stabilizer; minimize involvement with proper form)
Dumbbell Lateral Raise Variations & Alternatives
- Cable Lateral Raise
- Dumbbell Front Raise
- Dumbbell Rear Delt Raise
- Seated Dumbbell Lateral Raise
- Leaning Dumbbell Lateral Raise
- Machine Lateral Raise
- Partial-Rep Lateral Raise (lengthened-position emphasis)
