Lateral Raise (Dumbbell)

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand upright with feet hip-width apart and hold dumbbells at your sides.
• Slightly bend your elbows and tilt your torso forward by a few degrees.
• Raise the dumbbells to your sides along the scapular plane, keeping elbows slightly higher than wrists.
• Lower the dumbbells under control to your sides, stopping just before they touch your thighs.

Common mistakes

• Swinging the dumbbells using hip momentum to lift heavy weights.
• Allowing the wrists to bend upward, leading the movement with the hands.
• Shrugging the shoulders toward the ears to assist the lift.

Frequently asked questions

What is the scapular plane?

The scapular plane is roughly 30 degrees forward of the direct side-to-side plane, which is safer for the shoulder joint.

Should I keep my arms completely straight?

No, a slight bend in the elbows reduces joint stress and helps target the lateral deltoid.

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