Dumbbell Standing Lateral Raise
Description
The dumbbell standing lateral raise is a single-joint isolation exercise that targets the lateral (side) head of the deltoid. Standing with a dumbbell in each hand, you lift the dumbbells out to your sides until your arms are roughly parallel to the floor. It is the most direct exercise for building wider, broader shoulders.
Muscle Group
Equipment Required
Dumbbell Standing Lateral Raise Instructions
- Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
- Pull your shoulders back and down. Brace your core. Maintain a soft (slightly bent) elbow position throughout.
- Lift both dumbbells out to your sides simultaneously. Lead with your elbows, not your wrists.
- Continue lifting until your upper arms are roughly parallel to the floor. Your wrists should be slightly lower than your elbows at the top.
- Pause briefly at the top with your shoulder blades depressed (down) — do not shrug.
- Lower the dumbbells under control over a count of two to three seconds back to your sides.
- Use moderate weight — most lifters use far too much weight on this lift, which causes upper-trap dominance and cheating.
- Repeat for the desired number of reps. Aim for 12 to 20 reps per set.
Dumbbell Standing Lateral Raise Form & Visual
Dumbbell Standing Lateral Raise Benefits
- Most direct exercise for building the lateral (side) delts
- Builds shoulder width and the V-taper look
- Easy to do anywhere with a pair of dumbbells
- Joint-friendly when performed with strict form
- Excellent finisher after compound shoulder pressing
- Improves shoulder stability and posture
Dumbbell Standing Lateral Raise Muscles Worked
- Lateral deltoid
- Anterior deltoid (secondary)
- Posterior deltoid (secondary)
- Trapezius (especially upper, when shrugging is allowed)
- Supraspinatus (rotator cuff, initial 30 degrees)
