Dumbbell Lateral Raise

The dumbbell lateral raise lifts a pair of dumbbells out to the sides to shoulder height. It is the most direct exercise for the side delts, the head that makes the shoulders look wide, and it works best with light weights, strict form and high reps.

Targets: Deltoid Lateral
Also works: Deltoid Anterior, Serratus Anterior
Equipment: Dumbbell
Level: Intermediate
Start with: 3 × 10-12, 60s rest

How to do it

Stand holding a dumbbell in each hand at your sides, with a slight bend in the elbows.
Lean forward a few degrees from the hips.
Raise the dumbbells out to your sides until your arms are about parallel with the floor.
Lower them slowly back to your sides, taking two to three seconds on the way down.

Form cues

Lead with the elbows and think of pushing the weights out to the walls, not up.
Keep the hands at or below elbow height at the top.
Take two to three seconds on the way down.

Common mistakes

Swinging heavy weights up with the hips and traps. Most people need a much lighter dumbbell than they expect.
Shrugging as you lift, which moves the work to the upper traps. Keep the shoulders down and away from the ears.
Raising far above shoulder height, which adds little side-delt work and can pinch the shoulder.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your deltoid lateral is what needs the work, not because it was next on a list.

More shoulders movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.