Exercise · shoulders
Dumbbell Lateral Raise
The go-to isolation movement for the side delts, which create shoulder width. Light weight and strict form beat heavy swinging.
Primary muscle
shoulders
Equipment
dumbbell
Difficulty
beginner
Sets and reps
3-4 sets of 12-20 reps
How to perform
- 1Stand holding a dumbbell in each hand at your sides with elbows slightly bent.
- 2Raise the dumbbells out to the sides, leading with your elbows.
- 3Stop when your upper arms reach roughly shoulder height.
- 4Lower slowly under control, resisting the weight on the way down.
Common mistakes
Swinging the weights up with momentum instead of raising them under control.
Shrugging the traps to lift, which takes tension off the side delts.
Going too heavy, which forces cheating and cuts the range of motion short.
Muscles worked
Primary: shoulders. This movement also recruits the traps as supporting muscles.