Dumbbell Raise
Sculpt wider, stronger shoulders with the Dumbbell Lateral Raise. This isolation exercise targets your lateral deltoids by lifting weights to shoulder
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Raise
Dumbbell Upright Row
Shoulders · Deltoid Lateral · Dumbbell
Dumbbell Seated Lateral to Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell One Arm Lateral Raise
Shoulders · Deltoid Lateral · Dumbbell
Dumbbell Incline One Arm Lateral Raise
Shoulders · Deltoid Lateral · Dumbbell
Description
An exercise that targets the shoulder muscles, done by lifting weights to the sides until they reach shoulder height.
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How to do Dumbbell Raise
- 01Setup
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. Maintain a slight bend in your elbows throughout the exercise.
- 02Setup
Engage your core, keep your back straight, and slightly lean forward at the hips to prepare for the lift.
- 03
Exhale as you slowly raise the dumbbells out to your sides, leading with your elbows, until your arms are parallel to the floor and the dumbbells are at shoulder height.
- 04
Pause briefly at the top, focusing on the contraction in your lateral deltoids.
- 05
Inhale as you slowly lower the dumbbells back to the starting position with control, resisting gravity throughout the descent.
Tips
- Focus on leading with your elbows, imagining you are pouring water out of a pitcher, to better isolate and engage the lateral deltoids.
- Keep the movement controlled throughout the entire range of motion, avoiding momentum or swinging the weights to perform the lift.
- Slightly rotate your wrists so your pinky fingers are marginally higher than your thumbs at the top of the movement to maximize lateral deltoid activation.
- Maintain a stable torso and avoid shrugging your shoulders towards your ears; the movement should originate solely from the shoulder joint.
Common mistakes
- Using too much momentum: Avoid swinging the dumbbells up by lowering the weight and focusing on a slow, controlled lift and descent.
- Shrugging shoulders: Prevent your traps from taking over by keeping your shoulders down and back, focusing the movement solely in the lateral deltoids.
- Lifting too high: Do not raise the dumbbells significantly above shoulder height, as this reduces tension on the lateral deltoid and can strain the shoulder joint; stop when arms are parallel to the floor.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Raise work?
Dumbbell Raise primarily targets Deltoid Lateral. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Serratus Anterior, Trapezius Upper Fibers.
Is Dumbbell Raise good for beginners?
Dumbbell Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Raise?
You need Dumbbell to perform Dumbbell Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Raise?
Focus on leading with your elbows, imagining you are pouring water out of a pitcher, to better isolate and engage the lateral deltoids. Keep the movement controlled throughout the entire range of motion, avoiding momentum or swinging the weights to perform the lift. Slightly rotate your wrists so your pinky fingers are marginally higher than your thumbs at the top of the movement to maximize lateral deltoid activation. Maintain a stable torso and avoid shrugging your shoulders towards your ears; the movement should originate solely from the shoulder joint.
What are common mistakes when doing Dumbbell Raise?
Using too much momentum: Avoid swinging the dumbbells up by lowering the weight and focusing on a slow, controlled lift and descent. Shrugging shoulders: Prevent your traps from taking over by keeping your shoulders down and back, focusing the movement solely in the lateral deltoids. Lifting too high: Do not raise the dumbbells significantly above shoulder height, as this reduces tension on the lateral deltoid and can strain the shoulder joint; stop when arms are parallel to the floor.
Related exercises
Dumbbell Seated One Arm Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell One Arm Upright Row
Shoulders · Deltoid Lateral · Dumbbell
Dumbbell Arnold Press
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Barbell Upright Row
Shoulders · Deltoid Lateral · Barbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
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Free · iPhone only · Available on the App Store