Lateral Raise - Arms

Sculpt broader shoulders and strengthen your deltoids with the dumbbell lateral raise.

Intermediate

Isolation

Push

45s per set1 min rest

Shoulders

Dumbbell

Variations of Lateral Raise - Arms

Isolation

Dumbbell Standing Bent Arm Lateral raise

Strengthen and sculpt your medial deltoids with the Dumbbell Standing Bent Arm Lateral Raise.

Intermediate

ShouldersDumbbell

Isolation

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

Intermediate

ShouldersDumbbell

Isolation

Dumbbell Partials Lateral Raise

Target your lateral deltoids with Dumbbell Partials Lateral Raises. This isolation exercise builds shoulder width and definition using a controlled

Intermediate

ShouldersDumbbell

Isolation

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

Intermediate

ShouldersDumbbell

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.

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How to Do Lateral Raise - Arms

1
Setup
Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
2
Setup
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.

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Frequently Asked Questions

Is Lateral Raise - Arms good for beginners?

Lateral Raise - Arms 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 Lateral Raise - Arms?

You need Dumbbell to perform Lateral Raise - Arms. 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 Lateral Raise - Arms?

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.

What are common mistakes when doing Lateral Raise - Arms?

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.

Related Exercises

Isolation

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.

Intermediate

ShouldersDumbbell