Dumbbell Lateral Raise
A dumbbell isolation move that targets the side deltoids to build shoulder width.
Equipment: Dumbbells
How to do it
- 1Stand with feet shoulder-width apart, a dumbbell in each hand at your sides, palms facing your body.
- 2With a slight bend in your elbows, raise the dumbbells out to the sides, leading with your elbows, until your arms are roughly parallel to the floor.
- 3Pause briefly at the top, then lower the dumbbells back down with control.
Common mistakes
- Using too much weight and swinging the dumbbells up with momentum instead of raising them with the shoulders.
- Shrugging the traps to help lift the weight instead of isolating the side delts.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dumbbell Lateral Raise safe for beginners?
Generally, yes. The Dumbbell Lateral Raise is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Dumbbell Lateral Raise work?
The primary mover is your shoulders. As a push movement, it also involves your triceps and upper chest.
What can I substitute if I don't have dumbbells for the Dumbbell Lateral Raise?
The Cable Lateral Raise trains the same muscle with a similar movement, so it's a reasonable swap if you don't have dumbbells available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Cable Lateral RaiseRelated exercises
Learn more
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