Stand and lift dumbbells out to your sides in a controlled arc to work the shoulder, primarily the lateral deltoids. The movement isolates the shoulders while the core stabilizes the torso.
How to do the Lateral Raise (Dumbbell)#
- Stand tall with feet hip-width and hold a dumbbell at each side with a small bend in the elbows.
- Brace your core and keep your chest up so the torso stays still throughout the movement.
- Lift the weights out to your sides, leading with the elbows, until your arms reach roughly shoulder height.
- Pause briefly at the top without shrugging your shoulders or leaning back.
- Lower the dumbbells back to your sides under control and prepare for the next repetition.
Muscles worked#
- Primary: Side delts
- Secondary: Traps, Front delts
Common mistakes#
- Using torso momentum to swing the weights up.
- Shrugging the shoulders at the top of the lift.
- Bending the elbows excessively so the movement becomes a row.
- Allowing the wrists to bend or rotate during the raise.
- Lowering the weights too quickly without control.
