Description
Lateral Raise is a shoulder exercise that strengthens the deltoids and upper traps, which are the muscles that help you carry and lift items on your sides. It's performed by holding weights in both hands and lifting them out to your sides.
How to Do Lateral Raise - Arms
- 1Setup
Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
- 2Setup
Maintain a slight bend in your elbows and a neutral spine, engaging your core muscles for stability.
- 3
Exhale as you slowly raise the dumbbells out to your sides, leading with your elbows, until your arms are parallel to the floor.
- 4
At the top of the movement, your body should form a "T" shape, ensuring your wrists are aligned with or slightly below your elbows.
- 5
Inhale as you slowly and with control lower the dumbbells back to the starting position, resisting gravity throughout the descent.
Tips
- Focus on initiating the movement with your deltoids, not momentum from your torso or excessive upper trapezius involvement.
- Keep a slight, consistent bend in your elbows throughout the entire movement to protect your elbow joints and better isolate the lateral deltoids.
- Avoid shrugging your shoulders; keep them depressed and packed down to prevent your upper traps from taking over the exercise.
- Control both the eccentric (lowering) and concentric (lifting) phases of the movement to maximize time under tension and muscle engagement.
Common Mistakes
- ×Using too much momentum or swinging the weights reduces deltoid activation; instead, choose a lighter weight and perform the movement with strict control.
- ×Raising the dumbbells too high, above shoulder height, can put unnecessary stress on the shoulder joint; limit the raise so your arms are parallel to the floor.
- ×Shrugging the shoulders excessively during the lift over-activates the traps; keep your shoulders down and back throughout the exercise to isolate the deltoids.
Variations
Dumbbell Standing Bent Arm Lateral raise
Strengthen and sculpt your medial deltoids with the Dumbbell Standing Bent Arm Lateral Raise.
Dumbbell 4 Ways Lateral Raise
Target all three heads of your deltoids with the Dumbbell 4 Ways Lateral Raise. This comprehensive exercise builds strong, well-defined shoulders through
Dumbbell Partials Lateral Raise
Target your lateral deltoids with Dumbbell Partials Lateral Raises. This isolation exercise builds shoulder width and definition using a controlled
Dumbbell Alternate Lateral Raise
Build wider, stronger shoulders with the Dumbbell Alternate Lateral Raise. This isolation exercise targets the lateral deltoids for improved shoulder cap
Related Exercises
Dumbbell Seated Single Arm Front Raise
Master the seated single arm front raise to build strong, sculpted shoulders. This isolation exercise targets the anterior deltoid effectively and safely.
Dumbbell Single Arm Neutral Grip Front Raise
Strengthen your anterior deltoid with the Dumbbell Single Arm Neutral Grip Front Raise.
Dumbbell Poliquin Lateral Raise
Sculpt powerful, round shoulders with the Dumbbell Poliquin Lateral Raise. This targeted exercise isolates the medial deltoids for superior shoulder
Dumbbell Incline Single Arm Y Raise
Strengthen your shoulders and upper back with the Dumbbell Incline Single Arm Y Raise.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Kettlebell Around Head Rotation
Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
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