Dumbbell lateral raise

Dumbbell lateral raise

Exercise details

  • Target muscle: Lateral Deltoid
  • Synergists: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior
  • Mechanics: Isolation
  • Force: Pull

Starting position

Note: The procedure described below is different from the illustration and adheres to the procedure explained in the video.

  1. Stand holding a dumbbell in each hand, with the dumbbells hanging down by your sides.
  2. Bend forward a little at the hips.
  3. Eternally rotate your shoulders so that your thumbs point out diagonally.


  1. Keeping your elbows slightly bent, exhale as you raise both upper arms out to the sides until your elbows are level with your shoulders.
  2. Hold for a count of two.
  3. Inhale as you lower the dumbbells to the starting position.
  4. Repeat for the recommended number of repetitions.

Comments and tips

  • Keep a natural curvature of the spine.
  • Keep your body still; only your arms should move.
  • Do not swing the dumbbells or let them drop down by your sides.
  • Use the dumbbell lateral raise to strengthen and build your anterior and lateral deltoids, which will give you broad shoulders.
  • Perform the dumbbell lateral raise one arm at a time to get more stabilizer muscles in your core involved and help you to develop unilateral upper-body strength.
  • See also the leaning dumbbell lateral raise, seated dumbbell lateral raise, and the kettlebell lateral raise.

Dumbbell lateral raise video


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