Dumbbell Lateral Raise Exercise Guide
Dumbbell Lateral Raise is a strength exercise that works your traps and deltoids.
Dumbbell Lateral Raise is a great basic move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body.
It requires dumbbells to do.
How to do Dumbbell Lateral Raise
Grasp dumbbells in front of thighs and elbows slightly twisted. Bend down slightly with shoulders and legs twisted somewhat.
Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.
Keep elbows pointed high while maintaining slight bend through elbows (10° to 30° angle) throughout movement. At top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward. Dumbbells are raised by shoulder abduction, not external rotation. If elbows drop lower than wrists, front deltoids become primary mover instead of lateral deltoids. To keep resistance targeted to side delt, torso is bent over slightly.
Avoid using momentum to move through the exercise. Focus on moving in a slow and controlled fashion with each rep.
Learn how to do dumbbell lateral raise from this step-by-step illustrations:
The muscles used for dumbbell lateral raise may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for dumbbell lateral raise are:
- Front Deltoids
Frequently Asked Questions
Training, Progressions and Regressions
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|Muscles Worked||Trapezius, Deltoids, Anterior Deltoids|
|Difficulty Level(s)||Basic, Easy, Simple|
|Location||At Gym, At Home, Outdoor|
|Major Exercise||Dumbbell Front Raise|