Dumbbell Lateral Raise

Equipment

Gym Equipment Needed

Muscle Group

Shoulders

Setup

Choose a pair of light-to-moderate dumbbells you can lift with strict control (no swinging). Stand on a flat surface with enough space to raise the weights out to the sides. This is an isolation movement—start lighter than you think and prioritize clean reps.

Starting Position

Stand tall with feet hip-width apart, core braced, and chest up. Hold the dumbbells at your sides with palms facing your thighs. Keep shoulders down and back, neck neutral, and a slight bend in your elbows. Wrists stay neutral and stacked over your forearms.

Execution

Execute the Dumbbell Lateral Raise with proper form and technique:

Engage your core and maintain a slight bend in your elbows throughout the movement.
Keeping your arms straight (but not locked), exhale and lift the dumbbells out to the sides until they reach shoulder level. Maintain control and avoid using momentum.
Pause briefly at the top of the movement, focusing on contracting your lateral deltoids.
Inhale and slowly lower the dumbbells back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions.

Muscles Involved: The Dumbbell Lateral Raise effectively targets and strengthens the following muscle groups:

Lateral Deltoids (shoulders)
Trapezius (upper back)
Rotator Cuff muscles (stabilizers)

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Tips on doing this exercise

Think “elbows out, shoulders down” to keep tension on the side delts.

Use a slow lowering phase (2–3 seconds down) for better results.

Stop the set when you start swinging—reduce weight and keep reps clean.

Slightly lean forward if needed to keep the movement in the lateral plane (not a front raise).

To progress: add reps first, then increase weight gradually while keeping the same strict control.

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Common Mistakes

Swinging the body or using momentum to lift the weight

Shrugging shoulders up toward ears (traps take over)

Raising too high and losing control or irritating the shoulders

Turning it into a front raise by letting the dumbbells drift forward

Straightening elbows fully or bending them excessively

Dropping too fast on the lowering phase

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 10–20 reps (light–moderate load, constant tension)

Accessory/shoulder endurance: 2–4 sets of 12–25 reps (lighter, strict form)

Strength-endurance: 3–4 sets of 8–12 reps (slightly heavier, still controlled)
Rest 45–75 seconds between sets.

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