Dumbbell Lateral Raise
Raise the dumbbells to shoulder height leading with the elbows, pausing briefly at the top without shrugging.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Side delts
- Equipment
- Dumbbell
- Movement
- Push
How to do the Dumbbell Lateral Raise
The lateral raise lifts a dumbbell in each hand out to the sides to shoulder height. It is the most direct exercise for the side delts, the part of the shoulder that adds width.
Set up
- 1Stand tall with light dumbbells at your sides or slightly in front of your thighs.
- 2Bend your elbows slightly and lean forward a few degrees.
The movement
- 1Raise your arms out to the sides, leading with your elbows.
- 2Angle your arms slightly forward of your body rather than straight out to the side.
- 3Stop at about shoulder height and pause briefly.
- 4Lower slowly to the start.
Cues
- Lead with the elbows
- Reach wide, not high
- Shoulders down
- Slow on the way down
Common mistakes
- Swinging the weights up with your body.
- Pick lighter dumbbells and stand still.
- Shrugging so the traps take over.
- Keep your shoulders low and think about pushing the dumbbells out to the walls.
- Hands rising above the elbows.
- Keep your elbows slightly higher than your wrists at the top.
Also works: Supraspinatus, Upper traps, Front delts, Serratus anterior
Make it easier
Use the Band Lateral Raise, which is lighter at the bottom of the range.
Make it harder
Try the Cable Lateral Raise for steady tension, or the Dumbbell Lean-Away Lateral Raise for a longer range.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Dumbbell Only · Upper Push3×15 @ RPE 9
- Glutes & Posterior Chain · Upper3×15 @ RPE 9
- Powerbuilding Hybrid · Bench + Push4×15 @ RPE 9
- Push / Pull / Legs · Push3×15 @ RPE 9
- Upper / Lower Strength · Upper (volume)3×15 @ RPE 9
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the side delts, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Lateral Raise work?
- The Dumbbell Lateral Raise mainly works the side delts.
- What equipment do you need for the Dumbbell Lateral Raise?
- A dumbbell.
- How many sets and reps of the Dumbbell Lateral Raise?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Lateral Raise?
- Barbell Behind-the-Neck Press, Barbell Upright Row, Cable Upright Row and Kettlebell High Pull work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Lateral Raise to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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