beginner · shoulders
Dumbbell Lateral Raise
Side-delt builder—light weights, honest arcs, no swinging from the hips.
Quick answer
Raise dumbbells out to the sides until hands are roughly at shoulder height, lead with the elbows, then lower slowly.
If your side delts only grow when you cheat with traps and momentum, your laterals are too heavy. Ego weight here is a trap—literally.
Form cues
- Soft elbows; pinkies slightly high
- Stop at shoulder height for most sets
- Lean slightly forward if it helps you feel the medial delts
Common mistakes
- Swinging with the torso
- Shrugging the traps to lift the weight
- Going way above the head every rep
Programming notes
3–4 × 12–20. Perfect for rest-pause or slow eccentrics.
dumbbells