Lateral Raise
Shoulders
Weight & Reps
Dumbbell
Lateral raises isolate the lateral (side) deltoid head, which is key for building shoulder width. Use controlled movements with moderate weight, raising the dumbbells to shoulder height.
How to Do Lateral Raise
- Stand with dumbbells at your sides, slight bend in elbows, palms facing inward
- Raise the dumbbells out to the sides until arms are parallel to the floor
- Lead with your elbows, not your hands — think of pouring water from a pitcher at the top
- Lower with a slow 2-3 second negative to maximize lateral delt time under tension
Form Cues
- Stand with dumbbells at your sides, slight bend in elbows, palms facing inward
- Raise the dumbbells out to the sides until arms are parallel to the floor
- Lead with your elbows, not your hands — think of pouring water from a pitcher at the top
- Lower with a slow 2-3 second negative to maximize lateral delt time under tension
Common Mistakes to Avoid
- Swinging the weights up using momentum from the hips instead of strict lateral delt work
- Raising the dumbbells above shoulder height, which shifts the load to the traps
- Shrugging your shoulders up as you raise — actively keep your traps depressed
Muscles Worked
Primary
Lateral Deltoid
Secondary
Anterior Deltoid
Trapezius (Upper)
Supraspinatus
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the lateral raise work?
Lateral raises primarily isolate the lateral (side) deltoid, with minor contributions from the anterior deltoid, upper trapezius, and supraspinatus.
How much should a beginner lateral raise?
Beginners typically start with 5-15 lb (2-7 kg) dumbbells. Lateral raises are humbling — even experienced lifters rarely go above 25-30 lb dumbbells with strict form.
Dumbbell lateral raise vs cable lateral raise — which is better?
Cable lateral raises provide constant tension (especially at the bottom where dumbbells have no resistance), while dumbbell raises are more accessible. Cables are generally superior for hypertrophy; dumbbells are more convenient.
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