Strength Training · Bodybuilding
Dumbbell Lateral Raise
The dumbbell lateral raise lifts weights out to your sides to strengthen the sides of your shoulders. It uses a small elbow bend and a controlled lifting motion.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand with your feet hip-width apart, holding a dumbbell beside each thigh with your palms facing inward.
- Bend your elbows slightly.
- Raise your arms out to the sides, slightly forward of your torso, until your elbows reach about shoulder height.
- Lower the dumbbells slowly back beside your thighs.
Form cues
- Keep your ribs stacked over your hips.
- Keep your wrists straight.
- Exhale as you lift.
Common mistakes
- Swinging the weightsKeep your torso still by choosing a weight you can lift without bouncing your knees or rocking backward.
- Shrugging toward your earsKeep your neck relaxed while allowing your shoulder blades to rotate naturally as your arms rise.
- Turning your thumbs downKeep your thumbs pointing forward or slightly upward rather than tipping the dumbbells like you are pouring a pitcher.
- Changing the elbow bendMaintain the same slight bend throughout the repetition rather than curling the weights toward your shoulders.
Safety
Too much weight or jerky repetitions can strain or irritate your shoulders, especially as fatigue reduces control.
- Warm up with a very light set before your working sets.
- Stop the set if you feel sharp or pinching shoulder pain.
- Increase weight in the smallest available increments once all repetitions feel controlled.
If you have an existing shoulder injury or persistent pain when lifting your arm sideways, get advice from a physiotherapist before adding resistance.
Muscles worked
Primary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set with about two good repetitions left in reserve.