How to do the Dumbbell Lateral Raise
Stand with a dumbbell in each hand at your sides and your elbows slightly bent.
Raise the dumbbells out to the sides to shoulder height, leading with your elbows.
Don't shrug your shoulders or swing your torso.
Lower slowly and under control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Lateral Raise doesn’t suit your gym or your joints.
Train smarter
- Compound vs isolation exercises: roles, ratio, examplesCompound vs isolation exercises: what each does best, what the research says, how to balance them, a simple ratio and examples for every muscle.
- How to get bigger shoulders: all three delt headsHow to get bigger shoulders: train front, side and rear delts right, how many sets of presses and raises a week, a weekly plan and joint-friendly tips.
- Lateral raise form: hit your side delts, not your trapsLateral raise form that targets the side delts: arm path, height, hand position and tempo, cables vs dumbbells vs machines, and mistakes that waste your sets.
