Standing Dumbbell Lateral Raise: how to do it right
In short: Standing lateral raise: a side delt isolation loaded in the shortened position, arms out at shoulder height.
How to do it, step by step
- 1Standing, braced, a slight fixed elbow bend, dumbbells along your thighs palms facing in.
- 2Raise your arms out to the sides leading with your elbows, as if pouring water at the top.
- 3Stop at shoulder height, elbows at the same level as your hands, never higher.
- 4Squeeze the delt hard for 1 second in the top position, then brake the descent over 2 to 3 seconds.
- 5Don't fully rest at the bottom, keep constant tension between reps.
The mistake to avoid
Don't use hip momentum to throw the dumbbells. Raise slowly.
Other common mistakes
- Going too high above the shoulder, which shifts the effort to the trap: stop right at horizontal.
- Swinging your torso to throw the weight, which steals the tension: lighten up and keep your trunk still.
- Shrugging toward your ears: keep your shoulder blades low and down for the whole set.
- Wrist higher than the elbow like pouring from an upside-down pitcher: always lead with the elbow first.
Muscles worked
- Main:
- Side delts
The side (middle) delt is the prime mover, it abducts the arm. The supraspinatus initiates the first 15 degrees. The upper trap stabilizes and can steal the work if it takes over. Front delt slightly engaged depending on the angle.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Band Lateral Raise ›
- Dumbbell Lateral Raise ›
- Cable Lateral Raise with Top Pause ›
- Kettlebell Upright Row ›
Frequently asked questions
How do I do this exercise?
Standing, braced, elbow slightly bent and fixed, dumbbells along your thighs. Raise your arms out to the sides leading with your elbows, stop at shoulder height, squeeze for a second, then brake the descent over 2 to 3 seconds.
How high should I go?
Right at shoulder height, elbows at the same level as your hands, never higher. Beyond that, the trap takes over and the shoulder stops working.
I don't feel anything, is that normal?
You should feel the side of the shoulder burning. A setting that helps a lot: lean your torso very slightly forward, it puts the muscle in its true working axis. And keep your shoulder blades down.
How fast should I do the movement?
Controlled rise, one second of squeeze at horizontal, descent braked over 2 to 3 seconds. Don't fully rest at the bottom: keep constant tension between reps.