Shoulders · Dumbbells
Dumbbell Standing Slight Bend Arm Lateral Raise
This is an isolation dumbbell exercise designed to target the lateral deltoids for building broader and more defined shoulders. It suits lifters of all experience levels and fits best into the middle or final portion of an upper-body or push workout.
How to do it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keep your arms slightly bent at the elbows, with the dumbbells in front of your body.
- Inhale and brace your core. As you exhale, raise your arms out to the sides, keeping a slight bend in your elbows.
- Lift your arms until they are parallel to the floor, engaging your shoulder muscles.
- Keep your back straight and avoid swinging the dumbbells or using momentum.
- Pause briefly at the top of the movement with your arms parallel to the floor.
- Slowly lower the dumbbells back to the starting position, controlling the descent.
Common mistakes
- Swinging the torso to use momentum reduces tension on the deltoids and strains the lower back.
- Shrugging the shoulders upward shifts the workload away from the delts and onto the upper trapezius.
- Altering the bend in your elbows mid-rep compromises tension and turns the movement into a hybrid press.
- Raising the weights significantly above shoulder level increases the risk of joint impingement.
Tips
- Focus on driving the movement upward with your elbows rather than lifting with your hands.
- Maintain a very slight forward lean at the hips to align the lateral deltoids directly against gravity.
- Lower the dumbbells slowly to maximize mechanical tension during the eccentric phase.
Sets and reps
Perform 3 to 4 sets of 10 to 15 reps, resting 60 to 90 seconds between sets. As an isolation movement, it benefits from moderate resistance, strict control, and high muscle tension rather than heavy, low-rep loading.
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
What muscles work during this exercise?
The lateral deltoids are the primary target, with the anterior and posterior delts acting as stabilizers alongside the upper back.
What should you do if your shoulders ache or pinch during the movement?
Try lifting the dumbbells slightly forward in the scapular plane, roughly 30 degrees ahead of your torso. If pain persists, stop the exercise and consult a specialist.
