Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Shoulders
Dumbbell Lateral Raise Overview
The dumbbell lateral raise is a shoulder exercise used to strengthen the muscles of the shoulder. It's a good exercise for building width in your upper body which gives you the "V" shape.
Dumbbell Lateral Raise Instructions
- Select the desired weight from the rack, then take a few steps back into an open area.
- Take a deep breath and raise the dumbbells to shoulder height using a neutral grip (palms facing in) while keeping the elbows slightly bent.
- Slowly lower the dumbbells back to the starting position under control.
- Repeat for the desired number of repetitions.
Dumbbell Lateral Raise Tips
- Focus on keeping the reps slow and controlled. Because this is an isolation exercise, the focus should be on correctly working the muscle - not moving as much weight as possible.
- Don't bring your arms up too high - up to shoulder height is far enough.
- If you encounter pain in the shoulder while performing the movement, consider implementing one of the following tweaks:
- Tilt your pinkies slightly higher than your thumbs. Imagine you’re pouring out a cup of water.
- Turn your palms forward so that your thumbs are pointing away from your body. This will put the shoulder in a more externally rotated position and potentially open up the shoulder joint to allow for a bit more movement.
91 Comments
This work out shows up in the push section of the push pull legs split, however it is called a pull motion.
Could you just provide a reason it is apart of the "push"
Just trying to learn!
Hey Joshua, for most programs, laterals are thrown in with push because it provides a way to train shoulders on push day without adding more presses. The pull days usually include rear delt exercises. So, the shoulders are worked on that day already. That may not be the reason for all trainers/experts, but that is what I have found.
At the end of the day, if you want to do them with pull, it would be fine in my opinion. Just do them. lol
Thanks for reading M&S!
would this help work towards the planche
Hi Carter, it could help, but I would suggest doing extra long holds at the top so you can work on stabilizing weight at the top of the range of motion. This will help you even more.
The embedded videos for this and a few other demonstration pages are missing. Any chance of relinking them?
I will ask my editors, but you can still look them up in our Exercises section until then. Hope that helps!
https://www.muscleandstrength.com/exercises
New to website. It there any way to save/favourite exercises, create lists etc.?
Hi Darren, welcome to M&S. I am afraid we don't have anything like that, but you can bookmark pages on your browswer for now. I will ask my editors about any future developments of that sort. Great suggestion!
I tore both my rotator cuff and labrum over 3 years ago and never had surgery. When my shoulder is in certain positions, it's very painful. What can I do to strengthen these muscles?
Hi Abby, unfortunately my answer is going to be surgery, or at least supervised physical therapy. Trying to work around these injuries can lead to permanent damage.
Do i only use my shoulders it fells like a bit of biceps
Hi Adrian, if your arms are bent, then the biceps are going to be somewhat activated, but this should primarily focus on the lateral head of the deltoid. If you do them slow and under control, that may help.
"Turn your palms forward so that your thumbs are pointing away from your body. This will put the shoulder in a more externally rotated position and potentially open up the shoulder joint to allow for a bit more movement."
wow this helped a lot! thnx!
Everytime I do lateral raises my shoulders click so bad when lowering my arms back down. Nothing seems to help this. It doesnt really feel painful but its kind of bothersome. What could i be doing wrong?
I believe I answered this on another page for you, but I will share it here for others if needed.
Talk to your doctor to make sure you are healthy. If so, then do single arm lateral raises with a very slow tempo - 2-3 seconds up and 4-5 down. I think this would help you keep tension on the muscle so the joint is not as involved. You will have to use less weight, but that would be worth it.
I don't have a doctor, or health insurance. I'll try some suggestions to see if it helps, thanks.
This says force type pull but it’s on the push day exercise ?
Hi Joshua, the shoulders are primarily considered a pushing muscles group, which is why you see lateral raises included with them. I guess the description depends on the mindset of the lifter. You can say that either you are pulling the weights up and to the sides or that you are pushing your arms against the resistance of the weight. Don't feel like you are locked in one way or the other. Do them where you feel they serve you best.
Anyone performing lateral raises for the first time should do some homework on the scapular plane 20-30 degrees anterior to straight lateral. You will crash in burn in a hurry if you don't learn to stay in plane(intended).
Is this the correct form of doing it?
Yes
So is he doing the exercise incorrectly since his wrists are above his elbows at the top of the movement?
I am not able to see the demonstration video
In this site. Anyone with same problem?
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What is the ideal rest time for this exercise?
45-60 seconds.
Thank you.
Increase RT for full core exercises, correct?
Correct.
Any alternative for this exercise in your 5 day full body plan?
Training in a gym or at home, Pav?
Home,dumbbells, ez bar ,barbell with squat rack to use.
I’m just finding this exercise difficult compared to dumbbell front rise from your same plan I need to use much lighter weight and I have a feeling I’m no getting most of that one ….
You may have to simply go lighter with them, Pav. However, I will suggest a very wide grip upright row. This will help you work more of the side delt than the rear as you would with a normal grip. You can also do the lateral raise one side at a time so you can put more effort into each side.
Hope this helps!
In the instructions, it states NOT to raise your wrists above your elbows while lifting, but in the video, he does lift the wrist ABOVE the elbow and starts to form a V shape as he reaches the top. Should the arms NOT go further than parallel with the shoulders to avoid this?
Hi, HS. Opinions may vary, but in my opinion, parallel is the limit.
What's the recommended dumbbell weight for this Lateral Raise, especially for a beginner?
Hi, Dileep. There is no recommended weight to start with. Grab a pair of light dumbbells and see if you can perform the raises with good form. If so, try to go a little heavier. The heaviest weight that you can lift with good form is the best choice.
Hi Tiger,
Thank you very much for the detailed explanation.
i only have a single pair of dumbells that are moderately heavy. then is doing fewer reps build muscle muscle and prevent injury
Hi, irfan. If you're able to perform at least five reps with that weight, then here is a way you can make the most out of it.
Perform 3-5 reps, rest 20 seconds, then do 3-5 more. Rest for another 20 seconds, and repeat one more time. This is called a cluster set, and it allows you to do more reps with heavier weight than a traditional straight set.
Should my elbows be locked during this exercise? Or should I have a slight bend in them?
Hey Dominic - you should have a slight bend in your elbows.
Okay thanks! Appreciate it!
I can’t go all the way up. I don’t really feel it on my shoulders, more on my triceps.
Hey Filipe - most likely you're using a weight that is too heavy.
My inner elbows get sore. Is that supposed to happen?
Lighten the weight
Hey watch Seth Feroce shoulder routine he shows you how to do the exercise correctly they way this guys doing it looks like he is a bird trying fly away also need bend elbows there way is hard on elbows and shoulder joints they should take it down that exercise is so wrong with forum and joint concern what Seth Feroce shoulder lateral Raise my shoulders stopped hurting so did elbows and using Seth Feroce way my shoulders grow like crazy
Can I split Friday into two separate days? I.e, Shoulders/Legs. If so, what would the schedule look like on the 4(?) Day Split?
Can I do this with lighter weights and do more reps? Will I still get the same results?