Dumbbell Lateral Raise

The dumbbell lateral raise is an isolation exercise that specifically targets the side deltoids to build shoulder width and definition. This movement is essential for developing the rounded, capped shoulder appearance.

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Category: strength
Level: beginner
Force: push
Mechanic: isolation
Equipment: dumbbell

Instructions

Stand upright holding a dumbbell in each hand at your sides with palms facing your body.
Keep a slight bend in your elbows and maintain this angle throughout the movement.
Raise the dumbbells out to your sides in a wide arc until they reach shoulder height.
Pause briefly at the top with arms parallel to the floor, then slowly lower the weights back down.
Control the descent and stop just short of your sides before beginning the next repetition.
Repeat for the desired number of repetitions maintaining strict form throughout.

Tips

Maintain a slight bend in your elbows throughout the entire movement
Focus on leading with your pinkies as you raise the weights
Keep your torso upright and avoid swinging or using momentum
Control both the lifting and lowering phases of the movement

Common mistakes

Using too much weight and swinging the dumbbells up with momentum
Raising the weights too high above shoulder level

Safety

Those with shoulder impingement should use lighter weights and avoid raising the arms above shoulder height. Stop if you feel any pinching sensation in the shoulder.

Variations

Cable Lateral Raise
Machine Lateral Raise
Seated Lateral Raise
Leaning Lateral Raise
Partial Range Lateral Raise