Lateral Raise (Dumbbell)

How to do it

1. Stand tall with a dumbbell in each hand beside your thighs, palms facing in.
2. Soften your elbows and keep that bend fixed.
3. Raise the dumbbells out to your sides, leading with the elbows, until your arms are about level with your shoulders.
4. Pause briefly, then lower the dumbbells slowly back to your sides.

Key cues

• Elbows lead, a little ahead of the hands
• Stop at shoulder height
• Keep the elbow bend the same all the way
• Stay upright, no swinging

Common mistakes

• Swinging the weights up with your body
• Locking the elbows straight
• Lifting the dumbbells above shoulder height
• Using a weight too heavy to control

Muscles worked

Primary

Side delts

Secondary

Front delts

Equipment

Dumbbells.

Variations

• Lateral Raise (Machine)

  Machine · Side delts · Isolation

• Lateral Raise (Cable)

  Cable · Side delts · Isolation

• Lateral Raise (Band)

  Band · Side delts · Isolation

Programs that use it

• Push Pull Legs
• PHUL
• Upper/Lower

References

1. ACE: Lateral Raise
2. BarBend: Lateral Raise
3. StrengthLog: Dumbbell Lateral Raise