Dumbbell Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Lateral Raise is an isolation exercise that primarily targets the shoulder muscles, specifically the lateral deltoids. Performed by lifting a pair of dumbbells out to the sides of the body until the arms are parallel to the floor, this movement helps build shoulder width and improve upper body symmetry. As an isolation exercise, it focuses solely on the deltoids without engaging any significant secondary muscle groups. It is typically performed with light to moderate weights and strict form to avoid using momentum, allowing for maximum activation of the target muscles. This exercise is ideal for enhancing shoulder aesthetics and developing well-rounded deltoid definition.
How to Perform
Pick up a pair of dumbbells that match your strength level and move to a clear space where you can extend your arms freely.
Stand tall with your feet about shoulder-width apart, arms hanging by your sides, and a slight bend in your elbows. Your palms should be facing your body.
Inhale, brace your core, and begin lifting the dumbbells out to your sides in a smooth, controlled motion, stopping once your arms are in line with your shoulders. Keep your wrists neutral and avoid locking out your elbows.
Pause briefly at the top to feel the contraction in your side delts.
Slowly bring the weights back down with control to the starting position, resisting the urge to let them drop.
Perform the movement for the intended number of reps, maintaining strict form throughout to ensure the shoulders stay fully engaged.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Perform each repetition with a steady tempo, avoiding quick or jerky motions—this helps keep the emphasis on the shoulder muscles rather than relying on momentum.
Since this movement isolates the lateral delts, your goal should be precise muscle engagement rather than lifting heavy weights.
Raise your arms only until they are level with your shoulders—there’s no benefit in going higher, and doing so can lead to joint strain.
If you experience any discomfort or pinching in your shoulder while doing the exercise, try adjusting your hand position to relieve pressure.
One option is to slightly rotate your wrists so your pinky side leads the motion, as if you were tipping a jug to pour water—this can increase lateral delt activation.
Alternatively, rotating your palms forward so your thumbs point outward can help create a more open shoulder position and reduce tension in the joint.
Always prioritize form and control to avoid unnecessary stress on your shoulders and maximize the benefits of the exercise.
How Not to Perform
Avoid using momentum: Don’t swing the dumbbells or use your body to help lift the weights. This can cause you to lose focus on the target muscles and increase the risk of injury. Keep your movements smooth and controlled.
Don’t raise your arms too high: Lifting your arms above shoulder height places unnecessary strain on your shoulder joint and may cause discomfort. Aim to bring your arms only to shoulder level to ensure proper activation of the lateral delts.
Don’t lock your elbows: Keeping your elbows completely straight will take the focus away from the shoulder and put excessive stress on the joint. Maintain a slight bend in your elbows throughout the movement to engage the delts properly.
Don’t use excessively heavy weights: Lifting weights that are too heavy can lead to poor form and may cause you to cheat the movement by using momentum. Choose a weight that allows for controlled, effective muscle engagement.
Avoid shrugging your shoulders: Raising your shoulders during the lift shifts the focus from the lateral delts to the upper traps, diminishing the effectiveness of the exercise. Keep your shoulders relaxed and your posture upright.
Don’t let your wrists bend excessively: Allowing your wrists to bend inward or outward can cause discomfort and decrease the effectiveness of the movement. Keep your wrists neutral and aligned with your forearms throughout the exercise.
Avoid rushing through the sets: Performing the exercise too quickly can lead to uncontrolled movements and increase the risk of injury. Take your time with each rep, focusing on proper form and muscle contraction.
Don’t neglect the lowering phase: The eccentric (lowering) phase of the movement is just as important as the lifting phase. Don’t let the dumbbells drop quickly—resist the weight as you lower it to maximize muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
