How to Do the Dumbbell Lateral Raise
The dumbbell lateral raise isolates the side delts, the muscle that gives your shoulders width. It uses light loads and strict control rather than heavy weight. It suits anyone who wants broader-looking shoulders.
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Muscles worked
Primary
- Shoulders
Secondary
- None to speak of
How to do the Dumbbell Lateral Raise
- 1
Stand tall holding a dumbbell in each hand at your sides with your palms facing in.
- 2
Brace your abs and keep a slight bend in your elbows.
- 3
Raise your arms out to the sides, leading with your elbows.
- 4
Stop when your hands reach about shoulder height.
- 5
Pause briefly at the top.
- 6
Lower the dumbbells slowly back to your sides.
Form cues to remember
- Lead with your elbows
- Pour out a jug of water
- Slight bend, locked in place
- Don't swing your torso
Dumbbell Lateral Raise video tutorial
Common mistakes
Using too much weight
Drop the weight until you can do clean reps without swinging.
Shrugging up with the traps
Keep your shoulders down and away from your ears.
Raising above shoulder height
Stop around shoulder level so the side delts stay loaded.
Letting the weights drop
Lower for two to three seconds on every rep.
Sets and reps
| Muscle growth | 3–5 sets of 10–20 reps, 45–75 sec rest |
|---|---|
| Endurance | 2–3 sets of 20–30 reps, 30–45 sec rest |
Raising your arms well above shoulder level or using heavy weights can irritate the shoulder joint. Keep the load light and stop if you feel pinching.
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Dumbbell Lateral Raise FAQ
How heavy should lateral raises be?
Pick a weight you can lift for 10–20 clean reps with no swinging. For most people that means light dumbbells, such as 10–25 lb (5–11 kg).
Why don't I feel lateral raises in my side delts?
You may be using too much weight and shrugging. Lighten the load, lead with your elbows and slow down the lowering.
How often should I train lateral raises?
The side delts recover quickly, so two to four sessions a week works well. Keep the volume moderate in each.
