Lateral Raise tutorial
The lateral raise is an isolation exercise that targets the middle delts and is key to building broader-looking shoulders. It is done with light weights and strict control and suits all levels, especially beginners.
How to perform
- Stand tall with the dumbbells at your sides and palms facing your body.
- Bend your elbows slightly and lean your torso a touch forward.
- Raise the dumbbells out to the sides until your arms are about shoulder height.
- Keep your elbows slightly higher than your wrists and pause briefly.
- Lower the dumbbells slowly and under control back to your sides.
Breathing: Exhale as you raise the dumbbells and inhale as you lower them.
Key tips
- Think of pushing the dumbbells out toward the side walls rather than up.
- Keep your shoulders down and away from your ears.
- Pick light weights and slow down the lowering phase.
Common mistakes
- Swinging the body and using momentum to lift the weight.
- Raising the dumbbells well above shoulder height.
- Shrugging and letting the upper traps take over.
Safety: People with shoulder pain or impingement should keep the range below shoulder height and use a light band or cable.
ShouldersPrimary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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