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 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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?
Yes. The Dumbbell Lateral Raise is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
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 Overhead Barbell Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells available.
See the Overhead Barbell PressRelated exercises
Learn more
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