How to do the Dumbbell Lateral Raise
- Stand with your feet hip-width apart, dumbbells resting gently at your sides.
- Raise your arms out to the sides until upper arms reach shoulder height.
- Focus on moving your elbows, not your hands, during the lift.
- Slowly lower the dumbbells back down to your starting position.
Full technique — 5 steps
- Stand tall with feet hip-width apart, dumbbells at your sides, and elbows slightly bent.
- Set your shoulders down and keep the dumbbells just outside your thighs.
- Raise both arms out to the sides, keeping your wrists below your elbows.
- Lift until your upper arms reach about shoulder height without turning it into a shrug.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
Cable machine
- Cable Lateral Raise Same level
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
- Easier Seated Dumbbell Lateral Raise
- This exercise Dumbbell Lateral Raise
- Harder Landmine Lateral Raise
Too hard for now? Start with the Seated Dumbbell Lateral Raise.
In ready-made workouts
- Upper-body dumbbell workout40 min · Home, dumbbells
- 25-minute upper-body workout25 min · Gym
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).
