Dumbbell Lateral Raise 9s · no sound

Dumbbell Lateral Raise

A standing dumbbell raise out to the sides — the foundational isolation for the side delts and shoulder width.

Primary muscle
Side Delts
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Stand tall with a dumbbell in each hand, arms at your sides, palms facing your thighs.
  2. Set a slight bend in the elbows and lock that bend in place for the rest of the set.
  3. Brace the core, pull the shoulders back and down, and resist any urge to swing the torso.
  4. Raise both dumbbells out to the sides in a wide arc until the arms reach shoulder height.
  5. Pause briefly at the top with the wrists, elbows, and shoulders all roughly in one straight line.
  6. 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.

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