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Dumbbell Lateral Raise: How to Do It Right
The lateral raise is a shoulder exercise where you stand with a dumbbell in each hand and lift your arms out to the sides until they reach shoulder height.
- Works
- Lateral deltoid
- Also works
- Front deltoid, Supraspinatus, Upper trapezius
How to do a dumbbell lateral raise, step by step
- Stand tall with your feet hip width apart and a light dumbbell in each hand at your sides.
- Lean your torso forward a few degrees and keep a soft bend in your elbows.
- Push your shoulders down, away from your ears, before the first rep.
- Raise the dumbbells out to the sides, leading with your elbows, not your hands.
- Stop when your arms are about level with your shoulders. Your elbows stay slightly higher than your wrists.
- Pause for a moment at the top.
- Lower slowly over two to three seconds until the dumbbells are just beside your thighs. Repeat.
Common lateral raise mistakes
- Going too heavy and swinging. Pick a weight you can lift without leaning back or using your legs. For most people that is 2 to 8 kg.
- Shrugging the shoulders up. Keep your shoulders down and your neck long. If your traps burn first, drop the weight.
- Lifting with the hands instead of the elbows. Think of pushing your elbows out to the walls. The hands just follow.
- Dropping the weights on the way down. Control the lowering. That part builds as much muscle as the lift.
- Arms too straight or too bent. Keep the same small elbow bend from the first rep to the last.
Alternatives: cable, machine, at home
Same muscles, different equipment.
Good to know
Lateral raise from every angle
It targets the side of the shoulder, the part that gives your upper body width. It looks easy, but most people go too heavy and let the traps do the work. Below you will find how to do lateral raises step by step, the muscles worked, the mistakes to avoid and how to pick the right weight.
Muscles worked
The lateral deltoid, the middle part of the shoulder, lifts the arm out to the side. The front deltoid helps, especially if the dumbbells drift forward. The supraspinatus, a small rotator cuff muscle, starts the movement. The upper trapezius tends to join in near the top, and the less it does, the more the side delt works.
Sets and reps for wider shoulders
The side delt is a small muscle that responds well to higher reps. Do 3 to 4 sets of 12 to 20 reps, two or three times a week. Rest 60 seconds between sets. Add reps before you add weight, because even a 1 kg jump is a big increase for this lift. When you reach 20 clean reps on every set, move up to the next dumbbell.
Lateral raise vs shoulder press
The shoulder press moves heavy weight overhead and works mainly the front of the shoulders and the triceps. The lateral raise uses light weight and isolates the side of the shoulder, which the press trains less. If you want broader looking shoulders, use both: a press for strength early in the workout and lateral raises near the end.
Alternatives: cable, machine, at home
A cable lateral raise keeps tension on the side delt all the way down, and a lateral raise machine guides the path for you. At home, a resistance band or two filled water bottles work. A rear delt fly is a good partner for the back of the shoulder. The moves below are the closest options on this site.
Plans with the lateral raise
The lateral raise is on Day C of Full Body Foundation, Day B of Curves & Confidence and Day B of Dumbbell Home Essentials. Log your reps in GymDroid and see the move from every angle before your first set. On iPhone and Android.
Full Body Foundation · Curves & Confidence · Dumbbell Home Essentials
How heavy should lateral raises be?
Light. Most people do well with 2 to 8 kg per hand. If you need to swing or shrug to lift it, the weight is too heavy.
Should you raise your arms above shoulder height?
Shoulder height is enough for most people. Going higher brings in more traps and can pinch for some. If you feel shoulder pain, stop and see a professional.
Why do I feel lateral raises in my traps?
Usually the weight is too heavy or your shoulders creep up. Press your shoulders down, lean slightly forward and lead with the elbows.
Do lateral raises make your shoulders wider?
They build the side delt, which adds width to the shoulders. Results take months of steady training, and lower body fat makes the shape more visible.
How often should I do lateral raises?
Two or three times a week works well because the load is light and recovery is quick. Keep the total around 8 to 12 hard sets per week.
Plans with the lateral raise
The lateral raise is on Day C of Full Body Foundation, Day B of Curves & Confidence and Day B of Dumbbell Home Essentials.
Updated