Lateral Raises
The dumbbell lateral raise is a simple isolation exercise that works the side of your shoulders, the lateral delts. It builds shoulder width and is a staple in most upper body and shoulder routines. It suits beginners and experienced lifters alike, as long as you choose a weight you can control.
Muscles worked
The Lateral Raises mainly works your lateral delts.
Setting up
- Pick a light pair of dumbbells to start, such as 2-5 kg each. This exercise is harder than it looks, and small weights are normal.
- Stand tall with your feet about hip-width apart, knees soft and ribs down. Tighten your stomach slightly so you don't arch your lower back.
- Hold the dumbbells at your sides or just in front of your thighs, palms facing in. Keep a slight bend in your elbows and hold that bend throughout.
How to do the Lateral Raises
- Stand tall with the dumbbells by your sides, shoulders relaxed and down, and your chest comfortably up.
- Brace your stomach and press your feet into the floor so your body stays still.
- Raise both arms out to the sides, leading with your elbows rather than your hands. Imagine you are pouring water from a jug, with your little finger side tilting slightly up.
- Keep raising until your arms are about parallel to the floor, with your hands roughly level with your shoulders. Pause briefly and feel the work in the sides of your shoulders.
- Lower the dumbbells slowly over about 2-3 seconds, keeping the same slight bend in your elbows.
- Stop just short of letting the weights rest against your thighs, then start the next rep with no bounce or swing.
Form tips
- Think about lifting your elbows, not your hands. The dumbbells should feel like they are hanging off your arms rather than being lifted by your wrists.
- Keep your shoulders down and away from your ears throughout. If you feel it mostly in your neck, the weight is too heavy or you are shrugging.
- Control the lowering phase. Taking 2-3 seconds to come down keeps the tension on your side delts and stops momentum taking over.
- Stay tall and still. Your body should not rock back and forth. A light weight you can move smoothly is better than a heavy one you have to swing.
- Stop each rep at shoulder height. Going higher adds nothing useful for most people and often leads to shrugging.
Common mistakes
Swinging the weights up
Using your legs and back to heave the dumbbells up means your side delts do less work. Reduce the weight, brace your stomach and lift with a smooth, steady tempo.
Shrugging your shoulders
If your shoulders rise towards your ears as you lift, the weight is too heavy. Drop the weight and think about keeping your shoulders down and your neck long.
Lifting too high
Raising your arms well above shoulder height usually turns into a shrug. Stop when your arms are parallel to the floor and your hands are about level with your shoulders.
Dropping the weights quickly
Letting the dumbbells fall wastes half the exercise. Lower them over 2-3 seconds, keeping the tension in the sides of your shoulders until you reach the bottom.
Sets and reps
| Build strength | 3-4 sets of 6-10 reps with a weight that is challenging but lets you keep strict form, resting about 2 minutes between sets. Add weight in small steps only when every rep looks clean. |
|---|---|
| Build muscle | 3-4 sets of 10-15 reps, resting 60-90 seconds. Use a slow lowering phase and stop each set when your form starts to slip. |
| Fat loss and general fitness | 2-3 sets of 12-20 reps with a light weight, resting 45-60 seconds. Include them as part of a full-body or upper body session alongside bigger compound exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Lateral Raises alternatives
Machine taken, or want some variety? These work the same main muscles.
Lateral Raises FAQs
How heavy should my lateral raises be?
Lighter than you think. Most beginners do well with 2-5 kg dumbbells. Choose a weight that lets you complete every rep without swinging or shrugging, and increase it gradually as that gets easy.
Why do I feel lateral raises in my neck instead of my shoulders?
This usually means you are shrugging or using too much weight. Lower the dumbbells, relax your shoulders down and lead with your elbows. Slow, light reps will help you find the right muscles.
How high should I raise the dumbbells?
Raise them until your arms are roughly parallel to the floor, with your hands about level with your shoulders. Going beyond that tends to bring in shrugging rather than more work for your side delts. If anything hurts, stop and get it checked.
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