Description
A strength training exercise that targets the lateral deltoids by raising dumbbells from the sides in a partial range of motion.
How to Do Dumbbell Partials Lateral Raise
- 1Setup
Stand tall with a dumbbell in each hand, arms relaxed at your sides, palms facing your body.
- 2Setup
Maintain a slight bend in your elbows and a neutral spine, keeping your core engaged.
- 3
Exhale as you raise the dumbbells out to your sides, leading with your elbows, until your arms are parallel to the floor or slightly below.
- 4
Hold briefly at the top, focusing on contracting your lateral deltoids.
- 5
Inhale as you slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
- 6
Do not let the dumbbells touch your body at the bottom; stop just before to maintain constant tension on your shoulders.
Tips
- Focus on leading with your elbows to better activate the lateral deltoids rather than relying on momentum or trap involvement.
- Keep the movement controlled and avoid swinging the weights, ensuring constant tension on the target muscles throughout the partial range.
- Maintain a slight forward lean of the torso to align the deltoid fibers optimally for the partial range of motion and maximize lateral head engagement.
- Perform the partial range by stopping just shy of parallel at the top and not letting the dumbbells fully rest at the bottom to maximize time under tension.
Common Mistakes
- ×Using excessive momentum or swinging the weights reduces tension on the deltoids; instead, choose a lighter weight and perform the movement with strict control.
- ×Raising the dumbbells too high, above shoulder level, engages the trapezius muscles more than the lateral deltoids; limit the raise to just below or parallel to the floor.
- ×Shrugging your shoulders during the raise shifts the work to your traps; keep your shoulders depressed and away from your ears throughout the movement.
Variations
Lateral Raise - Arms
Sculpt broader shoulders and strengthen your deltoids with the dumbbell lateral raise.
Dumbbell 4 Ways Lateral Raise
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Dumbbell Poliquin Lateral Raise
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Dumbbell Alternate Lateral Raise
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