Kettlebell Lateral Raise
Sculpt strong, broad shoulders with the Kettlebell Lateral Raise. Effectively target your lateral deltoids for improved shoulder width and definition.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Kettlebell Lateral Raise
Kettlebell Seated Press
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell Alternating Press
Shoulders · Deltoid Anterior · Kettlebell
Dumbbell One Arm Lateral Raise
Shoulders · Deltoid Lateral · Dumbbell
Dumbbell Seated Lateral Raise
Shoulders · Deltoid Lateral · Dumbbell
Description
A kettlebell lateral raise is a shoulder exercise that targets the lateral deltoid muscle, with secondary benefits to the upper back muscles.
Save Kettlebell Lateral Raise to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Kettlebell Lateral Raise
- 01Setup
Stand tall with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip, palms facing your thighs.
- 02Setup
Maintain a slight bend in your elbows and a neutral spine, with your core engaged and shoulders retracted slightly.
- 03
Exhale as you slowly raise the kettlebells out to your sides, leading with your elbows, until your arms are roughly parallel to the floor.
- 04
Keep your wrists straight and the kettlebells slightly angled down, as if you are pouring water from them at the top of the movement.
- 05
Inhale and slowly lower the kettlebells back to the starting position with control, resisting gravity throughout the eccentric phase.
Tips
- Focus on leading the movement with your elbows to maximize engagement of the lateral deltoid, rather than just lifting with your hands.
- Maintain a slight forward lean in your torso (about 10-15 degrees) to better align with the fibers of the lateral deltoid throughout the raise.
- Control the eccentric (lowering) phase of the movement; this slow, controlled descent is crucial for muscle growth and stability.
- Avoid shrugging your shoulders towards your ears; keep your trapezius muscles relaxed to isolate the deltoids effectively.
Common mistakes
- Using momentum to swing the weights up reduces tension on the target muscles; instead, use controlled muscle contraction to lift and lower the kettlebells.
- Raising the kettlebells too high, past shoulder height, engages the upper trapezius and reduces isolation of the lateral deltoids, so stop when your arms are parallel to the floor.
- Locking out your elbows can strain the joint; maintain a soft bend throughout the movement to keep constant tension on the deltoids.
In the Ellim app, Kettlebell Lateral Raise unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train kettlebell lateral raise?
Get Ellim — FreeQuestions
What muscles does Kettlebell Lateral Raise work?
Kettlebell Lateral Raise primarily targets Deltoid Lateral. Secondary muscles include Deltoid Anterior, Serratus Anterior.
Is Kettlebell Lateral Raise good for beginners?
Kettlebell Lateral 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 Kettlebell Lateral Raise?
You need Kettlebell to perform Kettlebell Lateral 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 Kettlebell Lateral Raise?
Focus on leading the movement with your elbows to maximize engagement of the lateral deltoid, rather than just lifting with your hands. Maintain a slight forward lean in your torso (about 10-15 degrees) to better align with the fibers of the lateral deltoid throughout the raise. Control the eccentric (lowering) phase of the movement; this slow, controlled descent is crucial for muscle growth and stability. Avoid shrugging your shoulders towards your ears; keep your trapezius muscles relaxed to isolate the deltoids effectively.
What are common mistakes when doing Kettlebell Lateral Raise?
Using momentum to swing the weights up reduces tension on the target muscles; instead, use controlled muscle contraction to lift and lower the kettlebells. Raising the kettlebells too high, past shoulder height, engages the upper trapezius and reduces isolation of the lateral deltoids, so stop when your arms are parallel to the floor. Locking out your elbows can strain the joint; maintain a soft bend throughout the movement to keep constant tension on the deltoids.
Related exercises
Kettlebell Slingshot
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell Two Arm Military Press
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell Arnold Press
Shoulders · Deltoid Anterior · Kettlebell
Dumbbell Lateral Raise
Shoulders · Deltoid Lateral · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Track every rep of Kettlebell Lateral Raise.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store