Dumbbell Lateral Raise

An isolation shoulder exercise targeting the lateral deltoids. Used to build side-delt size and improve shoulder balance in physique and general training.

Beginner Isolation Dumbbells
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How to do the Dumbbell Lateral Raise

  1. Stand with your feet hip-width apart, dumbbells resting gently at your sides.
  2. Raise your arms out to the sides until upper arms reach shoulder height.
  3. Focus on moving your elbows, not your hands, during the lift.
  4. Slowly lower the dumbbells back down to your starting position.
Full technique — 5 steps
  1. Stand tall with feet hip-width apart, dumbbells at your sides, and elbows slightly bent.
  2. Set your shoulders down and keep the dumbbells just outside your thighs.
  3. Raise both arms out to the sides, keeping your wrists below your elbows.
  4. Lift until your upper arms reach about shoulder height without turning it into a shrug.
  5. Lower the dumbbells back to your sides along the same path with steady control.

Common mistakes

  • Swinging the torso for momentum
  • Shrugging into the top
  • Turning it into a front raise
  • Lifting well above shoulder height
  • Straightening or curling the elbows

Form cues

  • Keep wrists below elbows
  • Keep shoulders down
  • Slight elbow bend
  • Stop at shoulder height
  • Raise out, not forward

Substitutes & similar

Cable Lateral Raise ▶
Cable Lateral Raise Cable machine Beginner
Machine Lateral Raise ▶
Machine Lateral Raise Lateral raise machine Beginner
Seated Dumbbell Lateral Raise ▶
Seated Dumbbell Lateral Raise Dumbbells Beginner
Resistance Band Lateral Raise ▶
Resistance Band Lateral Raise Resistance bands Beginner
Landmine Lateral Raise ▶
Landmine Lateral Raise Barbell Intermediate
Dumbbell Shoulder Press ▶
Dumbbell Shoulder Press Dumbbells Beginner