How to do the Dumbbell Lateral Raise
Primary: Side Delts · also works Traps, Front Delts. Also called: side raise, lateral raise.
Step by step
- 1
Stand with your feet hip-width apart holding a light dumbbell at each side.
- 2
Keep a slight bend in your elbows and lean forward very slightly.
- 3
Raise your arms out to the sides until your hands are level with your shoulders.
- 4
Pause briefly, then lower slowly to the start.
Coaching cues
- Lead with your elbows, not your hands
- Think of pouring water from a jug at the top
- Keep your shoulders down away from your ears
Common mistakes
- Swinging the weights up
- Raising above shoulder height and shrugging
- Using too much weight
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20
rest 45–60 s
Dumbbell Lateral Raise alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Lateral Raise work?
Primary: Side Delts. Secondary: Side Delts, Traps, Front Delts
How many sets and reps of Dumbbell Lateral Raise should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Lateral Raise?
Same movement pattern, different equipment: Cable Lateral Raise, Band Lateral Raise, Machine Lateral Raise, Upright Row, Alternating Dumbbell Lateral Raise with Pause, Bent Over Side Raises.
Is the Dumbbell Lateral Raise good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.