# Dumbbell Lateral Raise

An isolation shoulder exercise targeting the lateral deltoids. Used to build side-delt size and improve shoulder balance in physique and general training.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-lateral-raise/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-lateral-raise/

## Muscles worked

- Side delts: 10/10
- Traps: 4/10

## How to do the Dumbbell Lateral Raise

1. Stand with your feet hip-width apart, dumbbells resting gently at your sides.
2. Raise your arms out to the sides until upper arms reach shoulder height.
3. Focus on moving your elbows, not your hands, during the lift.
4. Slowly lower the dumbbells back down to your starting position.

### Full technique — 5 steps

1. Stand tall with feet hip-width apart, dumbbells at your sides, and elbows slightly bent.
2. Set your shoulders down and keep the dumbbells just outside your thighs.
3. Raise both arms out to the sides, keeping your wrists below your elbows.
4. Lift until your upper arms reach about shoulder height without turning it into a shrug.
5. Lower the dumbbells back to your sides along the same path with steady control.

## Common mistakes

- Swinging the torso for momentum
- Shrugging into the top
- Turning it into a front raise
- Lifting well above shoulder height
- Straightening or curling the elbows

## Form cues

- Keep wrists below elbows
- Keep shoulders down
- Slight elbow bend
- Stop at shoulder height
- Raise out, not forward

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Lateral Raise](https://seto.fit/exercises/band-lateral-raise/)
- **Cable machine**: [Cable Lateral Raise](https://seto.fit/exercises/cable-lateral-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Machine Lateral Raise](https://seto.fit/exercises/machine-lateral-raise/) — Beginner
- Easier: [Seated Dumbbell Lateral Raise](https://seto.fit/exercises/dumbbell-lateral-raise-seated/) — Beginner
- **This exercise: Dumbbell Lateral Raise — Beginner**
- Harder: [Landmine Lateral Raise](https://seto.fit/exercises/landmine-lateral-raise/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Lateral Raise work?

Primary: Side delts 10/10. Also works: Traps 4/10.

### When should I do the Dumbbell Lateral Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Dumbbell Lateral Raise?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Lateral Raise?

Resistance bands: Resistance Band Lateral Raise. Cable machine: Cable Lateral Raise.

### What is an easier version of the Dumbbell Lateral Raise?

Seated Dumbbell Lateral Raise (Beginner), Machine Lateral Raise (Beginner).

### What is a harder version of the Dumbbell Lateral Raise?

Landmine Lateral Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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