Dumbbell Lateral Raise
Sculpt strong shoulders! The Dumbbell Lateral Raise isolates your deltoids for definition & strength. Controlled movements are key.
The Dumbbell Lateral Raise mainly works the shoulders, with help from the traps. You'll need: dumbbells.
Required Equipment
Dumbbell Lateral Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers)
Dumbbell Lateral Raise Variations and Alternatives
How to do the Dumbbell Lateral Raise
Start by standing upright with a dumbbell in each hand, arms hanging down at your sides, and palms facing your body.
Keep your back straight, core engaged, and a slight bend in your elbows.
With controlled motion, raise the dumbbells out to the sides, keeping your elbows slightly bent, until your arms are parallel to the floor. The dumbbells should be raised to shoulder height, and your palms should face the ground.
Pause briefly at the top of the movement with the muscles of your shoulders fully engaged.
Slowly lower the dumbbells back down to the starting position at your sides.
Repeat for the desired number of repetitions, typically 8-12 reps for muscle growth, or more for endurance training.
Ensure not to use momentum to lift the weights; the movement should be controlled throughout.
Tips: - Avoid jerking or swinging the dumbbells; use muscle control. - Do not lift the dumbbells higher than shoulder level to prevent excess stress on the shoulder joint. - Keep the movement smooth and steady, focusing on the lateral deltoids. - Adjust the weight to ensure proper form is maintained throughout the set.
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Dumbbell Lateral Raise FAQs
What muscles does the Dumbbell Lateral Raise work?
The Dumbbell Lateral Raise mainly works the shoulders, with help from the traps. The main muscles are the lateral deltoid and posterior deltoid.
What equipment do you need for the Dumbbell Lateral Raise?
Dumbbells.
What workout day should the Dumbbell Lateral Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Lateral Raise variations and alternatives?
Similar exercises include the Backhand Raise, Band Lateral Raise, Band Seated Lateral Raise and Bent-Over Shoulder Pendulum.
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