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Dumbbell Lateral Raise
An isolation exercise using dumbbells to target the lateral deltoids for building shoulder width and stability; commonly programmed for hypertrophy and upper body aesthetics.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts
Shoulders
6/10Anterior Delts
Traps
4/10Upper Traps
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet shoulder-width apart, knees slightly bent. Hold dumbbells at your sides with palms facing in and elbows softly bent.
- Engage your core and retract your shoulder blades.
- Exhale and lead with your elbows to raise the dumbbells out to your sides.
- Rotate thumbs slightly up at the top.
- Pause briefly when arms are parallel to the floor.
- Inhale and lower the dumbbells slowly with control back to start.
- Maintain tension in shoulders without swinging.
Coaching Tips
Form Cues
- Lead with elbows
- Keep slight elbow bend
- Thumbs up at top
- Shoulders down
- Core tight
- Control the descent
Breathing
Inhale as you lower the weights; exhale as you raise them while bracing your core.
Tempo
2-1-4
Range of Motion
Raise arms from hanging at sides to parallel with the floor or just below shoulder height; avoid going higher.
Safety
Safety Notes
- Avoid heavy weights to prevent momentum and strain
- Stop if shoulder pain occurs
- Use external rotation to protect rotator cuff
- Maintain neutral spine
- Start light to master form
Spotting
Not typically required; focus on self-controlled light weights or use a spotter for form feedback on heavy sets.
Common Mistakes
- Swinging with momentum
- Shrugging shoulders
- Locking elbows
- Lifting too high
- Internal rotation of shoulders
- Arching the back
When to Avoid
- Shoulder impingement
- Acute rotator cuff injury
Flexibility Needed
- Adequate shoulder abduction range
- Neutral shoulder stability
Build Up First
- Basic standing posture
- Familiarity with controlled arm movements
Also known as
Side Lateral Raise, Dumbbell Side Raise
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