Dumbbell Lateral Raise
- Pattern
- Isolation
- Level
- Beginner
- Equipment
- Dumbbell, Cable, Cable-Stack
- Primary muscles
- Medial Deltoids, Side Delts, Lateral Deltoids
- Secondary
- Traps
How to do the Dumbbell Lateral Raise
The dumbbell lateral raise is an isolation strength move for the sides of your shoulders. It targets the medial deltoids with some support from the upper traps.
Stand tall with your feet about hip-width apart, holding a dumbbell in each hand at your sides, palms facing your body. Keep a soft bend in your elbows and your shoulders pulled gently back. If you use a cable, stand so the cable runs across your body and grip the handle the same way.
Leading with your elbows, raise both arms out to the sides until they reach about shoulder height. Keep your elbows slightly bent and in line with your wrists, then lower the weights back down under control.
Breathe out as you raise, breathe in as you lower, and keep your core engaged so your torso does not swing. To make it easier, use lighter dumbbells or a cable machine. To make it harder, pause briefly at the top or slow down the lowering portion.
Coaching cues
- Lead with the elbows
- Raise to shoulder height, no higher
- Light load, high reps — feel the medial delt
- Avoid swinging and traps takeover
Common faults & fixes
Fault: Arms finish above shoulder height. Fix: Stop the raise when your elbows reach shoulder height - no higher - so the side delts stay the focus and the traps do not take over.
Fault: Swinging the torso to lift the weight. Fix: Brace your core and keep a slight bend in your knees; if you cannot lift without swinging, reduce the load and move more slowly.
Fault: Hands finish higher than the elbows. Fix: Lead with the elbows and imagine your forearms are just along for the ride; the elbow should stay the highest point of the arm.
Also known as: lateral raise, side raise, db lateral raise, cable lateral raise, side lateral raise, laterals, side laterals