Dumbbell Lateral Raise: how to do it right
In short: Dumbbell lateral raise: side delt isolation loaded to the max in the shortened position, arms out to horizontal.
How to do it, step by step
- 1Standing, torso upright, slight forward lean, dumbbells along your thighs, elbows very slightly bent.
- 2Raise your arms out to the sides leading with your elbows, not your hands.
- 3Stop at horizontal, hands at shoulder height, pinky slightly higher than the thumb.
- 4Squeeze the delt hard for 1 second at the top.
- 5Control the lowering phase over 2 to 3 seconds without letting go all at once.
The mistake to avoid
Don't use body momentum to swing the dumbbells up.
Other common mistakes
- Going above horizontal: that shifts the work to the trap, stop at shoulder height.
- Swinging your torso to throw the weight: lighten up and keep your trunk still to isolate the delt.
- Leading with your hands, wrists high: lead with your elbows to target the side delt.
- Letting go of the descent all at once: brake for 2 to 3 seconds, the useful tension is there.
Muscles worked
- Main:
- Side delts
Side delt: prime mover of arm abduction. The supraspinatus starts the first degrees. The front delt and the upper trap assist, but you should limit their takeover to target the side delt.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Standing Dumbbell Lateral Raise ›
- Cable Lateral Raise with Top Pause ›
- Kettlebell Upright Row ›
- Band Lateral Raise ›
Frequently asked questions
How do I do this exercise?
Standing, torso upright with a slight forward lean, dumbbells along your thighs, elbows very slightly bent and fixed. Raise your arms out to the sides leading with your elbows, not your hands, up to horizontal. Squeeze for 1 second at the top then control the descent.
How high should I go?
Go up to horizontal, hands at shoulder height, no higher: above that you hand the work to the trap. The peak tension is precisely at the top, arms out wide, so squeeze for 1 second there then brake the descent. At the bottom there's almost no tension, don't rush the top.
I don't feel anything, is that normal?
You should feel it in the side delt, the side of the shoulder. Empty your hand: imagine barely holding the dumbbell, the work comes from the shoulder pushing the elbow outward. If you feel the trap or the neck, go lighter, don't go above horizontal and keep the slight forward lean.
How fast should I do the movement?
Rise in a controlled way without throwing, squeeze hard for 1 second at the top, then brake the descent over 2 to 3 seconds. This braking and this squeeze at the top do all the work on the side delt, not speed.
How should I breathe?
Breathe in at the bottom, breathe out as you rise and squeeze at the top. Keep your ab brace to lock the torso and avoid any lower back swinging.