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Dumbbell Lateral Raise

Reviewed by Dylan Maurick, Physiotherapist

The Dumbbell Lateral Raise lifts the arms out to the sides to build shoulder width and control with simple, focused movement.

Shoulder exercises
Shoulders
Dumbbell equipment
Dumbbell
Fatigue level
Low 2/3 High
Dumbbell Lateral Raise
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Dumbbell Lateral Raise

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Muscles Worked: Dumbbell Lateral Raise

The dumbbell lateral raise mainly trains your side delts, the part of the shoulders that lifts your arms out to the sides and helps build wider-looking shoulders. Your upper traps, especially the trapezius descendens, are lightly triggered, while the muscles around your shoulder blades help keep the weight moving smoothly and your core stays tight so your body does not sway. Studies comparing raise variations found lateral raise styles strongly challenge the middle part of the deltoid, which is exactly what you want here (Coratella et al., 2020).

Primary
Side Delts
Secondary
Trapezius Descendens

Technique and form

How to perform the Dumbbell Lateral Raise

  1. Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand by your sides with palms facing inward.
  2. Maintain a slight bend in your elbows (approximately 10-15 degrees) and keep this angle fixed throughout the movement.
  3. Brace your core and pull your shoulders down and back to establish a stable posture before beginning the lift.
  4. Exhale as you slowly raise both arms out to your sides until they reach shoulder level, keeping wrists neutral and thumbs slightly higher than pinkies.
  5. At the top position, your arms should form a T-shape with your torso, with dumbbells positioned slightly forward of your shoulders.
  6. Pause briefly at the top of the movement, focusing on the contraction in your middle deltoids.
  7. Inhale as you slowly lower the weights back to the starting position, maintaining control and resisting gravity.
  8. Keep your torso still throughout the entire exercise, avoiding the temptation to swing or use momentum to lift the weights.

Important information

  • Choose a weight that allows you to maintain proper form—this is typically lighter than you might expect for a shoulder exercise.
  • Keep your wrists in a neutral position throughout the movement to prevent strain.
  • Don't raise your arms above shoulder height as this shifts tension away from the middle deltoids and can increase impingement risk.
  • If you feel your traps engaging too much, focus on consciously drawing your shoulder blades down during the movement.
Dumbbell Lateral Raise — Step 1
Dumbbell Lateral Raise — Step 2

Is the Dumbbell Lateral Raise good for muscle growth?

Yes. The dumbbell lateral raise is one of the best isolation moves for building bigger side delts because the whole job of the rep is lifting your arms out to the sides, which puts the target muscle under steady tension. Research comparing shoulder exercises found lateral raise variations do a strong job of lighting up the middle delt, making them a smart pick when shoulder width is the goal (Campos et al., 2020).

  • Direct side-delt focus — Unlike pressing exercises, the lateral raise does not let your chest and triceps take over. That means more of the work stays on the side delt, which is the part that adds visible width to your shoulders.
  • Better tension with lighter weights — You do not need heavy dumbbells for this exercise to work. In fact, moderate loads usually feel better and keep tension where you want it, while very heavy reps often turn into swinging and trap shrugging.
  • Easy to pair with presses — Lateral raises fill the gap left by overhead pressing. Presses hit the front delts hard, but raises give the side delts more direct work, so they pair well with moves like the Dumbbell Arnold Press.
  • Small form changes matter — Slightly bent arms and a controlled top position usually make the rep smoother and easier on the joints. Research on lateral raise variations shows setup changes can shift how hard the delt works, so choosing the version you feel most in your side delt matters (Coratella et al., 2020).

Programming for muscle growth

Do 3-4 sets of 10-20 reps with 45-75 seconds rest. Train it 2-3 times per week, usually after your main shoulder or upper-body lifts. Use a weight you can control without swinging, and stop each set when your side delts are burning but your form still looks the same from first rep to last.

Dumbbell Lateral Raise vs. Other Side Delts Exercises

Want to see how the dumbbell lateral raise compares to other side-delt moves? These comparisons break down muscle focus, ease of setup, loading options, and which version fits best for shoulder size, cleaner form, or joint comfort.

Dumbbell Lateral Raise vs Cable Lateral Raise

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FAQ - Dumbbell Lateral Raise

What muscles do dumbbell lateral raises primarily target?

Dumbbell lateral raises primarily target the medial (side) deltoids, which give shoulders their rounded, capped appearance. They also engage the anterior deltoids, trapezius, and serratus anterior as secondary muscles during the movement.

How heavy should the dumbbells be for lateral raises?

Choose weights that allow you to perform 10-15 controlled repetitions with proper form—typically lighter than what you'd use for pressing movements. For most beginners, 5-15 pound dumbbells are appropriate, while more advanced lifters might use 15-30 pounds depending on training goals.

What are the most common form mistakes with lateral raises?

The three most common mistakes are swinging the weights using momentum, shrugging the shoulders up toward the ears, and raising the dumbbells too high (above shoulder level). Keep the movement controlled, shoulders depressed, and stop the upward motion when your arms are parallel to the floor.

How often should I include lateral raises in my workout routine?

Include lateral raises in your shoulder or upper body workouts 2-3 times per week with at least 48 hours between sessions targeting the same muscle group. For optimal shoulder development, perform 3-4 sets of 10-15 repetitions per session.

Are there variations to make lateral raises more challenging?

Yes, you can increase difficulty by adding a brief pause at the top of the movement, performing single-arm raises for greater focus, using resistance bands in addition to dumbbells, or trying seated lateral raises which eliminate the possibility of using lower body momentum.

Workouts with Dumbbell Lateral Raise

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Push Day Workouts

Push day workouts focus on the major muscle groups responsible for pressing movements: the chest, shoulders, and triceps. This training style helps you develop upper body strength, improve definition, and build a balanced physique. Core compound exercises like bench presses, overhead presses, and dips create a solid foundation by engaging multiple muscles at once. These are complemented by isolation exercises such as tricep extensions and lateral raises to target specific areas and enhance muscle detail. Whether you’re training for strength, aesthetics, or performance, push day workouts deliver results that translate into better movement and greater power.

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Shoulder workouts

Shoulder workouts target the deltoid muscles: front (anterior), side (lateral), and rear (posterior) which play a key role in pressing, lifting, and stabilizing your upper body. In these workouts, you'll train all three heads for balanced development, improved strength, and injury prevention. Compound movements like the overhead press and push press build raw strength, while isolation exercises such as lateral raises and rear delt flyes help shape and define the shoulders. Whether you're chasing performance, symmetry, or aesthetics, dedicated shoulder workouts are essential to complete upper body training.

Fitness 091

Biceps and Shoulder workouts

Biceps and shoulders are key upper-body muscles that work together in many pulling and pressing movements. In these workouts, you’ll train both areas to improve strength, definition, and symmetry. Compound exercises like overhead presses and chin-ups form the core of your routine, engaging large muscle groups for size and power. These are supported by isolation movements such as lateral raises and hammer curls to refine shape and target specific muscle heads. Whether you're aiming to improve aesthetics, enhance athletic performance, or support better posture and movement, these workouts help you train smarter and grow stronger.

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Side Delt workouts

The side delts, or lateral deltoids, are responsible for the width and rounded shape of your shoulders. Well-developed side delts enhance upper body aesthetics and play a functional role in shoulder abduction and stabilization. These workouts focus on isolating the lateral delts using exercises like lateral raises, upright rows, and overhead presses. Whether you're training for appearance or performance, strong side delts contribute to balanced, injury-resistant shoulders.

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Bodybuilding workouts

Bodybuilding workouts are designed to maximize muscle growth (hypertrophy) across every major muscle group. These workouts use a mix of compound and isolation exercises, often organized in body-part splits, to sculpt a well-balanced and aesthetic physique. With strategic volume, intensity, and progression, bodybuilding training helps you grow lean muscle while improving definition and muscular symmetry.

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Muscle Mass workouts

Muscle mass workouts are designed to stimulate hypertrophy: causing your muscles to grow bigger and stronger through progressive overload. These routines focus on moderate to high volume training, combining heavy compound lifts with targeted isolation movements. Whether you're bulking up, increasing strength, or shaping a fuller physique, mass-focused workouts help you train with purpose and efficiency.

Scientific References

An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders.

Coratella G, Tornatore G, Longo S et al. · International journal of environmental research and public health (2020)

Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals.

Campos YAC, Vianna JM, Guimarães MP et al. · Journal of human kinetics (2020)

Sources are peer-reviewed academic publications from PubMed.

Content follows our evidence-based methodology
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