Shoulders · Dumbbells
Dumbbell Standing Lateral Raise
The dumbbell standing lateral raise is an isolation exercise designed to build the lateral head of the deltoids and widen the shoulder silhouette. It suits lifters of all experience levels and fits best as an accessory movement performed after heavy overhead pressing.
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
- Raising the dumbbells well above shoulder height shifts tension to the upper trapezius and increases the risk of shoulder impingement.
- Swinging the torso or using leg drive robs the deltoids of tension and puts unnecessary stress on the lower back.
- Letting the wrists drift higher than the elbows rotates the shoulder externally and reduces lateral deltoid activation.
Tips
- Lead the motion with your elbows while maintaining a soft, locked bend in your arms throughout the rep.
- Hold the dumbbells for a brief second at shoulder height to emphasize the peak contraction of the lateral deltoid.
- Lean slightly forward from the hips to align the movement path with the natural plane of the scapula.
Sets and reps
Aim for 3 to 4 sets of 12 to 15 reps with 60 to 90 seconds of rest between sets to optimize muscle growth. Heavy, low-rep training is not recommended for this exercise due to excessive leverage on the shoulder joint.
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.
On a computer? Point your phone's camera here to get the app.
Questions
Which muscles do lateral raises work?
The exercise primarily targets the lateral deltoids, with secondary involvement from the anterior deltoids, supraspinatus, and upper traps.
What should you do if you feel pain during the exercise?
If you experience sharp pain or pinching in the shoulder joint, stop immediately and consult a healthcare professional.
