Shoulders · Isolation
Dumbbell Lateral Raise
The staple side-delt exercise for wider-looking shoulders.
- MAIN MUSCLE
- Side delts
- ALSO WORKS
- Trapezius
- EQUIPMENT
- Dumbbell
- LEVEL
- Beginner
- REPS
- 12-20
- TEMPO
- 1-1-3
HOW TO DO IT
Stand with dumbbells at your sides and a slight bend in the elbows.
Lean forward very slightly and keep the shoulders down.
Raise the dumbbells out to the sides to shoulder height.
Lower slowly over two to three seconds.
COMMON MISTAKES
- Swinging the torso to lift the weight; use a load you can raise strictly.
- Shrugging the traps; keep shoulders down and lead with the elbows.
TIPS
- Raise the weight out, not up, to about shoulder height.
QUESTIONS
Which muscles does Dumbbell Lateral Raise work?
The main muscle is Side delts. It also works Trapezius.
How many reps should I do?
FORGE suggests 12-20 reps for Dumbbell Lateral Raise. The app adjusts sets and reps to your goal and level.
What can I do instead of Dumbbell Lateral Raise?
These train the same muscles: Cable Lateral Raise, Machine Lateral Raise, Upright Row.