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How to do it
- Stand tall with a dumbbell in each hand, arms at your sides, palms facing your thighs.
- Set a slight bend in the elbows and lock that bend in place for the rest of the set.
- Brace the core, pull the shoulders back and down, and resist any urge to swing the torso.
- Raise both dumbbells out to the sides in a wide arc until the arms reach shoulder height.
- Pause briefly at the top with the wrists, elbows, and shoulders all roughly in one straight line.
- Lower the dumbbells under control over 2 to 3 seconds back to the start, fighting tension the whole way.
Common mistakes
- Swinging the torso to throw the dumbbells up, which lets the traps and momentum take over.
- Lifting the dumbbells higher than shoulder height, which shifts work off the side delts onto the traps.
- Letting the elbows straighten and bend mid-rep, sneaking the biceps and front delts into the work.
- Going too heavy, which collapses form and removes the isolation the lift is designed for.
Muscles worked
- Primary
- Side Delts
Good to know
- What muscles does the Dumbbell Lateral Raise work?
- Mainly the side delts.
- What equipment do you need for the Dumbbell Lateral Raise?
- It uses dumbbells. Without it, the Cable Low Single Arm Lateral Raise and the Machine Lateral Raise train the same muscles the same way.
- Is the Dumbbell Lateral Raise good for beginners?
- GymVim rates it beginner.