Shoulders / Beginner / Isolation (single joint)

Dumbbell Lateral Raise

A standing raise of the dumbbells out to the sides that isolates the side delts.

At a glance

Primary

Side delts

Secondary

Front delts, Upper traps, Rotator cuff

Equipment

Dumbbells

Movement pattern

Lateral raise (abduction)

Level

Beginner

Type

Shoulders, Isolation (single joint)

How to do it

1. Stand holding a dumbbell in each hand at your sides.
2. With a slight bend in the elbows, raise the dumbbells out to the sides until the arms are level with the shoulders.
3. Pause briefly.
4. Lower slowly back to your sides.

Tips

• Lead with the elbows.
• Do not shrug or swing.

Common mistakes

• ✗ Swinging heavy dumbbells above shoulder height.

  Why it hurts: Momentum and high arm angles pinch the rotator cuff tendons (impingement).

  ✓ Instead: Use light weights, raise to shoulder height and lead with the elbows.

• ✗ Thumbs turned down ("pouring the jug").

  Why it hurts: Internal rotation with the arm raised narrows the space the rotator cuff tendons run through.

  ✓ Instead: Keep the palms facing down or the thumbs slightly up, and raise the arms a little in front of the body.

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