Dumbbell Side Lateral Raise


Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise is an excellent movement for developing the middle head of the deltoid. Dumbbell Side Lateral Raise may be the most important exercise for shoulder width and mass. If you’re looking to widen your shoulders and develop that “cannonball” look, then lateral raises are an absolute must. The use of dumbbells for the lateral raise has the benefit of ensuring unilateral recruitment, thus providing equal resistance for both sides of the body.

Also Known As: Dumbbell Lateral Raise, Side Lateral Raise, Power Partials

Dumbbell Side Lateral RaiseTargeted Muscle: Shoulders (specially middle head of deltoid – medial deltoid) (Deltoid, Lateral)

 Mechanics: Isolation

Force: Pull



Instructions for doing Dumbbell Side Lateral Raise:

  1. Locate a set of dumbbells of a suitable weight
  2. Grasp both dumbbells down near your side with a slight bend in the elbow
  3. The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position.
  4. Raise both arms upwards, maintaining a slight bend in the elbows, until your upper arms are parallel with the ground. Breathe out during this movement. Tip: Do not allow the dumbbells to travel higher than your upper arms.
  5. Feel the contraction for a second on middle head of the deltoid and Slowly reverse the movement until the dumbbells are back down near your sides and breathe in.
  6. Repeat for the desired number of repetitions


  • As this is an isolation movement, form is more important than weight.
  • Keep your elbows high throughout the movement and use forearms just to hold the weights not to lift the weight
  • Don’t flare your hands up as you move the weight as this will bring the front delts into the exercise.


  • Don’t Raise Hands Higher Than Elbows. Keep your elbows and hands in line with each other at all times on your shoulder raises to make sure it’s your lateral delt doing the work.
  • Use slow and controlled movement – avoid “swinging”the weights up and dropping them quickly.
  • Stick to moderate weights for slightly higher reps (8-12) and minimize the use of momentum. If you have to swing your body aggressively then the weight is too heavy.


  • You can perform the exercise sitting down on a bench with or without back support
  • The lateral raise can also be performed at a cable station, or with resistance bands.
  • The exercise can be performed with both arms at the same time, or in an alternating fashion.


  • Sets: 4
  • Reps: 12, 12, 10, 10

Stay safe… Stay fit… Good Luck… 

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