Dumbbell Lateral Raise
The dumbbell lateral raise is a dumbbell isolation exercise targeting the lateral head of the deltoids. Raising the arms out to the sides against gravity effectively develops shoulder width and definition.
How to do it
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
- With a slight bend in your elbows, raise both arms out to the sides until they are parallel to the floor.
- Pause at the top and avoid shrugging your shoulders.
- Slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep a slight bend in your elbows
- Lead with your elbows, not your hands
- Stop when your arms are parallel to the floor
- Keep your neck and traps relaxed
- Control the weight on the way down
Breathing: Exhale as you lift the dumbbells, inhale as you slowly return to the starting position.
Common mistakes
- Using momentum by swinging the torso, which reduces muscle engagement
- Shrugging the shoulders up, which puts unwanted stress on the neck
- Lifting too heavy, which forces poor form and increases injury risk
- Locking out elbows, which can cause joint discomfort
Muscles worked
Primary: delts. Secondary: traps, forearms.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60 s
Lose weight
3 sets x 15-20 reps, rest 45 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulder joint, stop the movement immediately and choose a gentler option.
- If you have a history of shoulder injuries, check with a professional before adding this to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my neck?
No, you should feel it in the sides of your shoulders. If you feel it in your neck, you are likely shrugging your shoulders up.
Can I do this if I don't have dumbbells?
Yes, you can use water bottles or cans of food to provide light resistance while learning the movement.
How heavy should the weights be?
Start very light. The goal is perfect form, not lifting heavy. If you cannot control the weight on the way down, it is too heavy.