Shoulders · Dumbbells

Dumbbell Lateral Raise

The dumbbell lateral raise is an isolation movement designed to build the lateral head of the deltoids. It is suitable for lifters of all experience levels seeking shoulder width and works best after heavy compound presses or toward the end of an upper-body workout.

Muscles: Shoulders
Equipment: Dumbbells
Type: Strength
Animation: Men

How to do it

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides, palms facing your body.
Keep your back straight and your core engaged.
Inhale and slightly bend your elbows. Exhale as you lift the dumbbells out to the sides, up to shoulder height.
Keep your movements controlled, focusing on using your shoulder muscles.
Your elbows and hands should rise at the same time in a fluid motion.
Avoid swinging the weights or using momentum to lift them.
Slowly lower the dumbbells back to the starting position.

Common mistakes

Using torso momentum to swing the weights up, which robs the deltoids of tension and risks lower back strain.
Shrugging the shoulders toward the ears during the lift, which shifts the work to the upper trapezius.
Raising the dumbbells significantly above shoulder level with straight arms, which can pinch the rotator cuff tendons.

Tips

Lead the movement with your elbows and maintain a slight, rigid bend in your arms throughout each repetition.
Hinge slightly forward at the hips and raise the weights in the scapular plane, roughly 30 degrees in front of your torso.
Control the descent for two to three seconds to maximize time under tension without letting the weights swing.

Sets and reps

For muscle growth and joint safety in this isolation lift, aim for 3 to 4 sets of 12 to 15 reps with 60 to 90 seconds of rest between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Should your pinkies be pointed up like pouring water at the top of the raise?

No, excessively turning the pinkies up causes internal shoulder rotation that can lead to impingement; keep your hands flat or thumbs slightly higher.

What should you do if you feel sharp pain in the front of your shoulder?

Stop the exercise immediately to avoid aggravating the rotator cuff, and consult a medical specialist or physical therapist before resuming shoulder training.

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