Dumbbells · Isolation
Dumbbell side lateral raise
Dumbbell side lateral raise mainly works your side shoulders. It also helps your front shoulders and upper back.
Step by step
- Stand tall, dumbbells at your sides, elbows slightly bent.
- Raise arms out to the sides until parallel to the floor.
- Lower slowly over three seconds without swinging.
What you should feel
A burn on the outer side of your shoulders; your neck and upper traps should not take over.
Common mistake
Swinging the body to lift heavy weights; use lighter dumbbells and keep your torso still.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Standing cable lateral raiseSide shoulders
Band lateral raiseSide shoulders
Lateral raiseSide shoulders
Seated dumbbell lateral raiseSide shoulders
One-arm lateral raiseSide shoulders
One-arm incline lateral raiseSide shouldersQuestions
What muscles does the dumbbell side lateral raise work?
Dumbbell side lateral raise mainly works your side shoulders. It also helps your front shoulders and upper back.
Can I do the dumbbell side lateral raise at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell side lateral raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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