Dumbbell Lateral Raise
A lateral raise lifts light dumbbells out to your sides to isolate the middle of your shoulder, the part that gives the shoulders their width.
How it moves
Light dumbbells at your sidesSide shoulders working. A simplified figure, not a full form check.
- Main muscle
- Shoulders
- Also works
- Traps
- Equipment
- Dumbbells
- Level
- Beginner
- Where to start
- 2 to 3 sets of 10 to 20 reps
Written by WellPath FusionLast updated
- Stand tall. Hold a light dumbbell in each hand by your sides, palms facing in.
- Soften the elbows. Keep a small bend in your elbows throughout.
- Raise to the side. Lift the dumbbells out and up until your arms are about level with your shoulders.
- Pause. Hold for a moment at the top.
- Lower slowly. Take two or three seconds to lower them back to your sides.
What are the most common mistakes?
- Going too heavy. This is a small muscle. If you swing to lift the weight, choose lighter dumbbells.
- Lifting above shoulder height. Shoulder height is enough for the middle deltoid.
- Shrugging. Keep your shoulders down and away from your ears.
How can you make it easier or harder?
Make it easier
Raise one arm at a time while holding on to something with the other hand.
Make it harder
Lower the weights more slowly, or use a cable machine for steady tension.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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