Animated GIF · Available via API
gif_boxDumbbell Lateral Raise
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Lateral Raise is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Traps.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
Keep your back straight and engage your core.
Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Repeat for the desired number of repetitions.
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warning Common Mistakes
Raising Arms Too High Above Shoulder Level
Lifting the dumbbells above parallel puts the shoulder joint in an impingement-prone position and shifts the load off the medial deltoid. Stop when your arms reach shoulder height to keep tension on the target muscle.
Using Momentum Instead of Controlled Lift
Swinging the weights up with a body rock or a sudden jerk recruits the traps and reduces medial deltoid activation. Raise the dumbbells slowly over 1–2 seconds and lower them under control for a 2-second negative.
Internally Rotating the Shoulders (Pouring Motion)
Tipping the little finger down as if pouring a pitcher internally rotates the shoulder and increases impingement risk. Keep the wrists neutral or tilt the thumb very slightly down to maintain safe shoulder mechanics.
shuffle Variations & Progressions
Cable Lateral Raise
Using a low cable pulley keeps constant tension on the medial deltoid throughout the full arc of motion, unlike dumbbells which lose tension at the bottom.
Bent-Over Rear Delt Raise
Hinging forward at the hips and raising the dumbbells out to the sides shifts the primary target from the medial to the posterior deltoid, improving shoulder balance and posture.
Incline Lateral Raise
Lying on your side on an incline bench removes any momentum and puts the deltoid under constant load from dead-hang to full contraction, forcing strict form.
Leaning Lateral Raise
Holding a fixed object and leaning away creates a longer range of motion for the working deltoid, improving stretch at the bottom and allowing heavier loading with controlled form.
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