Upper body · Shoulders

Dumbbell lateral raise

How to do dumbbell lateral raises to train the side delts: correct height, right weight, common mistakes and cable variations.

Technique video

Lateral raises isolate the side delts, the part of the shoulder that gives the look of "wider shoulders". It is a light-weight, fine-technique exercise: modest loads with good control get you much further than swinging heavy dumbbells.

Muscles worked

The lateral deltoid lifts the arm out to the side. The supraspinatus starts the movement and the upper traps join in once the arms go past shoulder height.

How to do it

1. Stand or sit with a dumbbell in each hand, arms by your sides and elbows slightly bent.
2. Lean forward a little and keep your shoulders down, away from your ears.
3. Raise your arms out to the sides, "leading" with your elbows, until they reach shoulder height.
4. Elbows end level with or slightly above your hands, as if gently pouring water from a pitcher.
5. Lower over two or three seconds without letting the dumbbells drop.

Common mistakes

• Too much weight, forcing you to swing your body. If you need momentum, go lighter.
• Shrugging your shoulders toward your ears: the work shifts to the traps.
• Raising the arms far above shoulder height for no reason.
• Completely straight arms, which increase leverage on the elbow.

Variations and progression

Doing them seated removes leg drive. On a cable the tension is more constant through the range. They work well for 12 to 20 reps; to progress, add reps before adding weight.

Precautions

It only loads the shoulder, and lightly. If you feel pinching when you raise your arms, stop a little below shoulder height and bring your arms slightly forward.

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.