Exercise guide · Shoulders & Traps
Dumbbell Lateral Raise
Dumbbell lateral raises train the side delts with a simple raise. Use moderate weight and lift with the shoulder, not a hip swing.
- Targets: Side delts
- Equipment: Dumbbell
- Type: Isolation
Step by step
How to do the Dumbbell Lateral Raise
- Stand upright with a dumbbell in each hand at your sides, palms facing your body.
- Keep a slight bend in your elbows and maintain it throughout the rep.
- Raise the dumbbells out to the sides until arms are roughly parallel to the floor.
- Pause briefly at the top without shrugging your shoulders.
- Lower the dumbbells slowly to your sides with control.
Form cues
- Lead with your elbows
- Soft knees, braced core
- Stop around shoulder height
- Control the descent
Common mistakes
- Swinging the torso to throw the weight up
- Hiking traps at the top
- Hands higher than elbows
- Too heavy and shortened range
Muscles worked
Primary
Side delts
Secondary
None significant
Safety: Reduce weight if you cannot raise without swinging your body.
Alternatives
Similar shoulders & traps exercises
Cable Lateral RaiseSide delts
Machine Lateral RaiseSide delts
Dumbbell Seated Lateral RaiseSide delts
Cable Y-RaiseSide delts · Rear delts · Upper traps
Barbell Upright RowSide delts · Upper traps
Cable Upright RowSide delts · Upper traps
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