Dumbbells · Isolation
Lateral raise
Lateral raise mainly works your side shoulders. It also helps your rear shoulders.
Step by step
- Stand tall with dumbbells at your sides, soft elbows.
- Raise arms out to shoulder height.
- Lower slowly under control.
What you should feel
A burn in the sides of your shoulders; your neck and upper traps should not take over.
Common mistake
Swinging the weights up with your body; use lighter dumbbells and stay 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
Dumbbell side lateral raiseSide shoulders
Seated dumbbell lateral raiseSide shoulders
One-arm lateral raiseSide shoulders
One-arm incline lateral raiseSide shouldersQuestions
What muscles does the lateral raise work?
Lateral raise mainly works your side shoulders. It also helps your rear shoulders.
Can I do the lateral raise at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the 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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