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Last updated February 2, 2026
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shoulders
Lateral Raise (Dumbbell)
Stand with dumbbells at your sides. Lift them outward to shoulder height with a slight bend in your elbows. Imagine you are pouring water from a pitcher at the top.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side shoulders
Secondary
upper traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keep your arms straight but not locked, and maintain a slight bend in your elbows.
- Step 2Position Your Body
- Engage your core and keep your back straight throughout the movement.
- Ensure your shoulders are relaxed and not hunched up towards your ears.
- Step 3Lift the Dumbbells
- Raise the dumbbells out to the sides, keeping your elbows slightly bent.
- Lift until your arms are parallel to the ground, maintaining control and avoiding swinging.
- Step 4Hold the Position
- Pause for a moment at the top of the movement, feeling the contraction in your shoulder muscles.
- Ensure that your wrists remain straight and in line with your forearms.
- Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position at your sides.
- Control the descent to maintain tension in your shoulder muscles.
- Step 6Repeat
- Repeat the lift and lower for the desired number of repetitions, focusing on maintaining proper form.
- Step 7Finish the Exercise
- After completing your reps, carefully place the dumbbells down at your sides.
- Take a moment to stretch your shoulders and relax your muscles.