Lateral Raises (Dumbbell)
Dumbbell lateral raises are the primary isolation exercise targeting the medial deltoid. By raising the arms out to the side, it directly develops shoulder width and contributes to the characteristic rounded shoulder appearance.
How to do it
- Stand upright holding a dumbbell in each hand at your sides with a neutral grip.
- Keep a slight bend in your elbows and your core engaged.
- Raise both dumbbells out to the sides in a wide arc until your arms are parallel to the floor.
- Pause briefly at the top and squeeze your medial delts.
- Slowly lower the dumbbells back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep a slight bend in your elbows throughout the movement
- Lead the lift with your elbows, not your hands
- Stop raising when your arms are parallel to the floor
- Control the weight on the way down instead of dropping it
Breathing: Exhale as you raise the dumbbells out to the sides, and inhale as you lower them back down with control.
Common mistakes
- Using too much momentum by swinging the body, which takes the work away from your side delts
- Lifting the dumbbells higher than your shoulders, which stresses the joint unnecessarily
- Turning your thumbs up or down too drastically, which can cause awkward internal rotation
Muscles worked
Primary: delts. Secondary: traps.
Suggested sets & reps
Get fitter
3 sets × 10–15 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain, stop immediately and choose a lighter weight or a gentler movement.
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
Why do my traps feel this exercise more than my shoulders?
You are likely shrugging your shoulders up toward your ears as you lift. Focus on keeping your shoulders relaxed and down.
How heavy should the dumbbells be?
Start much lighter than you think you need. Lateral raises are difficult, and strict form matters far more than heavy weight.
Can I do these sitting down?
Yes, sitting on a bench prevents you from using momentum from your legs and isolates the shoulders effectively.