Dumbbell Lateral Raise

The lateral raise is the primary side delt isolation exercise. It is fundamental for developing shoulder width and is included in virtually every shoulder training programme.

Beginner 💪 Side Delts Isolation Isolation
3–4
Sets
12–20
Reps
60 sec
Rest
Isolation
Type
🏋️ Dumbbell
Dumbbell Lateral Raise — start and finish positionsSTARTFINISH
Dumbbell
Side Delts Beginner Isolation
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Muscles Worked

Learn more in the Side-delts training guide →

Primary
Side Delts
Secondary
Traps
Highlighted muscles

How To Perform

  1. 1 Stand with dumbbells at your sides, palms facing inward.
  2. 2 With a slight bend in the elbows, raise both arms out to the sides until they are at shoulder level.
  3. 3 Pause briefly at the top, then lower under control.

Form Cues

  • ✓ Tilt the front of the dumbbell slightly downward — as if pouring a jug of water. This optimises side delt activation.
  • ✓ Lead with the elbows, not the wrists or hands.
  • ✓ Do not use momentum — the lateral raise is an isolation movement that benefits from strict form.

Common Mistakes

  • ✗ Swinging the body to generate momentum — this removes the load from the side delts.
  • ✗ Going above parallel — the side delts are maximally loaded from 0 to 80 degrees. Above parallel, the traps take over.
  • ✗ Tilting the dumbbells forward — keep a neutral or slight forward tilt.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Dumbbell Lateral Raise, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Dumbbell Lateral Raise? These alternatives target the same muscles:

Cable Lateral Raise
Side Delts · Beginner
→
Lateral Raise Machine
Side Delts · Beginner
→
Dumbbell Lateral Raise
Side Delts · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Dumbbell Lateral Raise should I do?▾
3–4 sets of 12–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for side delts. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Dumbbell Lateral Raise target?▾
Dumbbell Lateral Raise primarily targets the Side Delts. Secondary muscles include Traps.
Is Dumbbell Lateral Raise good for beginners?▾
Dumbbell Lateral Raise is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Dumbbell Lateral Raise, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.