Let’s talk about building broader shoulders. If you want that classic V-taper, learning how to do lat raises with dumbbells is non-negotiable. This exercise, also called the lateral raise, directly targets your medial deltoids for that round, capped look. But here’s the catch: doing them wrong is incredibly common, and it can lead to shoulder pain or minimal results. This guide is here to fix that. We’ll break down the proper form technique so you can build strong, healthy shoulders safely and effectively.
The lateral raise seems simple—just lift weights out to your sides, right? Unfortunately, that simplicity is deceptive. It’s a movement where tiny errors in form can take the work off your delts and place it on your neck, traps, or lower back. Mastering the technique is far more important than the weight you use. In fact, if you’ve been feeling this more in your neck than your shoulders, you’re not alone, and we’re going to correct that today.
How to Do Lat Raises With Dumbbells
Before you even pick up a weight, let’s understand the goal. The primary muscle worked is the medial deltoid. Your goal is to isolate it as much as possible. This means we need to minimize momentum and involvement from other muscle groups. Proper form is your best tool for making this happen.
Equipment You’ll Need
You don’t need much to get started, which is one reason this exercise is so popular.
* Dumbbells: A pair of light to moderate dumbbells. Seriously, start lighter than you think.
* A clear space: Enough room to extend your arms fully to your sides without hitting anything.
* Optional: A mirror: Helpful for checking your form from the front.
Step-by-Step Form Breakdown
Follow these steps precisely. It’s better to do these perfectly with 5-pound dumbbells than poorly with 25s.
Step 1: The Starting Position
Stand with your feet roughly hip-width apart for a stable base. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Let the dumbbells hang in front of your thighs, but not touching them. There should be a slight bend in your elbows, and this bend should be locked in for the entire movement—do not straighten or bend them further as you lift. Engage your core, pull your shoulders back and down (depress your scapula), and keep your chest up. Look straight ahead.
Step 2: The Lifting Phase (Ascend)
Initiate the movement by leading with your elbows. Think about pointing your elbows to the wall beside you, not about lifting the dumbbells with your hands. Keeping that fixed elbow bend, raise the dumbbells out to your sides in a wide arc. Your hands and elbows should rise together. Continue lifting until your arms are approximately parallel to the floor or just slightly below shoulder height. Your pinky finger should be slightly higher than your thumb at the top—this is often called “pouring the pitcher.” It helps keep the tension on the deltoid.
Step 3: The Lowering Phase (Descend)
This is where the real muscle-building happens. With control, slowly lower the dumbbells back along the same path you raised them. Fight gravity; don’t just let them drop. The descent should take about 2-3 seconds. Return to the starting position with the dumbbells near your thighs, but don’t let them rest or swing. Maintain tension in your shoulders.
Common Mistakes and How to Fix Them
Everyone makes errors, especially when they’re tired. Here’s what to watch for.
* Using Too Much Weight: This is the #1 mistake. It causes you to swing, use your lower back, and shrug your shoulders. Fix: Choose a weight where the last 2-3 reps of your set are challenging but your form stays perfect.
* Shrugging Your Shoulders: If your traps are burning, you’re likely shrugging. Fix: Consciously think “shoulders down and back” before every rep. Imagine you’re holding a pencil between your shoulder blades.
* Swinging/Body English: Using momentum from your hips or legs to heave the weight up. Fix: Stand with your back against a wall. If your hands, elbows, or head touch the wall during the raise, you’re swinging.
* Lifting Too High: Lifting past shoulder level places the stress on your rotator cuff and traps. Fix: Stop when your elbow is at shoulder height, not your hand.
* Bending/Straightening the Elbows: Changing the elbow angle turns it into a different exercise. Fix: Establish a slight, comfortable bend at the start and pretend your arm is cast in that position.
Programming Your Lateral Raises
How you incorporate this exercise into your workouts matters just as much as form.
Placement in Your Routine: Do lateral raises after your heavier compound shoulder exercises like overhead press. Your delts will be pre-fatigued, so you can use lighter weight with great focus.
* Sets and Reps: Aim for 3-4 sets of 10-15 repetitions. The higher rep range ensures you use a manageable weight and focus on the mind-muscle connection.
* Frequency: You can train your shoulders 2-3 times per week, as long as you have adequate recovery. Lateral raises can be included in each session.
* Progression: Don’t just jump in weight. First, master the form with a light weight for all reps and sets. Then, try adding 1-2 reps per set. Finally, when you can cleanly do 15+ reps, then consider a small weight increase.
Variations to Keep It Fresh
Once you’ve mastered the basic standing dumbbell lateral raise, you can try these variations to hit the muscle from slightly different angles or work around fatigue.
* Leaning Lateral Raise: Lean to one side, holding onto a rack for support, and perform raises with the free hand. This allows for a longer range of motion and eliminates body sway.
* Cable Lateral Raise: Using a low cable pulley provides constant tension throughout the entire movement, which can create a different stimulus.
* Seated Lateral Raise: Sitting on a bench, especially one with a back support, completely eliminates any possibility of using leg drive or back swing. It’s brutally effective.
* Bent-Over Lateral Raise (Rear Delt Focus): While this primarily targets the rear delts, it’s a crucial shoulder exercise. Bend at the hips, keep your back flat, and raise the dumbbells out to your sides, leading with your elbows.
Prioritizing Shoulder Health and Safety
Your shoulders are complex and vulnerable joints. Always warm them up with arm circles, band pull-aparts, or light face pulls before loading them. If you feel sharp pain (not the burn of muscle fatigue), stop immediately. Listen to your body—discomfort from a challenging set is fine, but joint pain is a warning sign. Consistent, perfect practice with moderate weight is the safest and most effective path to growth.
FAQ Section
How heavy should my dumbbells be for lateral raises?
Start very light. For most beginners, 5, 8, or 10-pound dumbbells are plenty. The weight should feel challenging in the last few reps, but never force you to compromise your form. It’s not an ego exercise.
Why do I feel lateral raises in my neck?
This almost always means you are shrugging your shoulders up toward your ears during the lift. Focus on keeping your shoulder blades pulled down and back throughout the entire movement. Also, check that you’re not lifting the weight too high.
What’s the difference between a lateral raise and a front raise?
A lateral raise targets the side (medial) deltoid by lifting the arms out to the sides. A front raise targets the front (anterior) deltoid by lifting the arms straight out in front of the body. Both are valuable for complete shoulder development.
Can I do lateral raises every day?
No, you shouldn’t. Muscles grow during recovery, not during the workout itself. Training them every day doesn’t allow for repair and growth. Stick to 2-3 times per week with at least one day of rest between sessions focusing on shoulders.
Is it better to do lateral raises seated or standing?
Both are excellent. Standing allows for a bit more core engagement and is the standard. Seated variation removes momentum and isolates the shoulder muscles more strictly. It’s beneficial to use both over time.
Mastering the dumbbell lateral raise is a fundamental skill for any serious fitness journey. It requires patience and humility to start light and focus on the subtle details of form. But that investment pays off massively. By following this guide, you’ll ensure every rep is effectively building the strong, functional, and aesthetic shoulders you’re working for. Remember, consistency with proper technique always beats sporadic heavy lifting with poor form. Now you have the blueprint—it’s time to put it into practice.