Dumbbell lateral raise

Dumbbell lateral raise

Exercise details

  • Target muscle: Lateral Deltoid

  • Synergists: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezii, Serratus Anterior

  • Mechanics: Isolation

  • Force: Pull

Starting position

  • Stand holding a dumbbell in each hand, with the dumbbells hanging down by your sides.

  • Bend forward a little at the hips.

  • Eternally rotate your shoulders so that your thumbs point out diagonally.


  • Keeping your elbows slightly bent, exhale as you raise both upper arms out to the sides until your elbows are level with your shoulders.

  • Hold for a count of two.

  • Inhale as you lower the dumbbells to the starting position.

  • 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.