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Kettlebell Lateral Raise
Kettlebell Lateral Raise is an isolation exercise that targets the lateral deltoids to build shoulder width and stability, using kettlebells for added challenge through offset loading; ideal for hypertrophy and endurance.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps
Popularity Score
7
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
4/10Mid Traps, Lower Traps
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a kettlebell in each hand at your sides with palms facing in and a slight elbow bend.
- Exhale and raise arms out to sides until elbows reach shoulder height.
- Keep elbows slightly bent and lead with elbows.
- Pause briefly at top and squeeze shoulders.
- Inhale and lower kettlebells slowly to starting position.
- Maintain neutral spine and avoid shrugging.
Coaching Tips
Form Cues
- Lead with elbows
- Slight elbow bend
- Neutral spine
- Squeeze at top
- Controlled descent
Breathing
Inhale during the lowering phase and exhale during the raising phase; brace core throughout.
Tempo
3-1-1
Range of Motion
Raise arms until parallel to floor; lower until arms hang naturally at sides without locking elbows.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Stop if shoulder pain occurs
- Warm up shoulders prior
- Use lighter loads for beginners
Spotting
Spotting not required; self-spot by dropping weights if needed.
Common Mistakes
- Swinging with momentum
- Lifting above shoulder height
- Shrugging shoulders
- Locking elbows
- Leaning torso
When to Avoid
- Shoulder impingement
- Rotator cuff injury
Flexibility Needed
- Adequate shoulder abduction range
Build Up First
- Basic shoulder stability
- Proper posture awareness
Also known as
KB Side Raise, Kettlebell Side Lateral Raise
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