If you want to build broader, more defined shoulders, learning how to do lateral raises with dumbbells is essential. This classic exercise directly targets your medial deltoids, which are the muscles that give your shoulders that wide, capped look.
While it seems simple, proper form is crucial to work the right muscles and avoid injury. This guide will walk you through everything you need to know, from setup to common mistakes.
How To Do Lateral Raises With Dumbbells
Follow these step-by-step instructions to perform the exercise with perfect technique. It’s better to start with light weight to master the movement.
Equipment You’ll Need
You just need a pair of dumbbells. Choose a weight that allows you to complete all your reps with good form—it’s often lighter than you think.
Step-by-Step Instructions
- Stand tall with your feet about hip-width apart. Hold a dumbbell in each hand, letting them hang at your sides with your palms facing inwards. Keep your knees slightly bent and your core braced.
- Initiate the movement by leaning your torso forward just a tiny bit. This helps place the focus on your side delts. Keep your back straight and your gaze forward.
- With a slight bend in your elbows, raise the dumbbells out to your sides. Lead with your elbows, not your hands. Imagine you are pouring water out of two pitchers.
- Continue lifting until your arms are roughly parallel to the floor. Your elbows should be just slightly below your wrists at the top. Don’t let the weights rise above your elbows.
- Pause for a moment at the top, focusing on squeezing your shoulder muscles. You should feel the tension in the sides of your shoulders.
- Slowly lower the dumbbells back to the starting position with control. Resist gravity on the way down to maximize the exercise’s effect.
Common Form Mistakes to Avoid
- Using Too Much Weight: This is the biggest error. It causes you to use momentum, swinging the weights up and risking injury to your back and neck.
- Shrugging Your Shoulders: Avoid lifting your traps toward your ears. Keep your shoulders down and back throughout the movement.
- Bending Wrists: Your wrists should stay in a neutral position, in line with your forearms. Don’t let them bend upwards or downwards.
- Lifting Too High: Raising the dumbbells above shoulder level shifts the work to your traps and can impinge the shoulder joint.
Muscles Worked
The primary muscle worked is the medial (side) deltoid. The exercise also involves the anterior (front) deltoid and the supraspinatus, a rotator cuff muscle, as secondary movers. Your core and traps act as stabilizers to keep you balanced.
Benefits of Lateral Raises
- Builds shoulder width and definition.
- Improves shoulder stability and joint health when done correctly.
- Enhances upper body symmetry and posture.
- It’s a simple, accessible exercise that can be done almost anywhere.
Choosing the Right Weight
Start extreamly light, even with 5 or 10-pound dumbbells. The goal is isolation, not max weight. If you can’t pause at the top or control the descent, the weight is to heavy. Gradually increase only when you can perform all reps with flawless form.
Variations to Try
Once you’ve mastered the basic movement, you can try these variations to keep your workouts interesting and challenge your muscles in new ways.
Leaning Lateral Raise
Hold onto a sturdy object with one hand and lean away from it. Perform the raise with the free hand. This variation allows for a greater range of motion and helps prevent body sway.
Seated Lateral Raise
Perform the exercise while seated on a bench. This eliminates momentum from your legs and forces your shoulders to do all the work, leading to better isolation.
Cable Lateral Raise
Using a low-pulley cable machine provides constant tension throughout the entire movement, which can create a different stimulus for muscle growth.
Bent-Over Lateral Raise (Rear Delt Fly)
While this targets the rear delts more, it’s a fantastic complementary movement. Bend at the hips until your torso is nearly parallel to the floor, then raise the weights out to your sides.
Programming and Sets/Reps
Incorporate lateral raises into your shoulder or upper body workout. Here are some common rep schemes:
- For Muscle Growth (Hypertrophy): 3-4 sets of 10-15 reps.
- For Muscular Endurance: 2-3 sets of 15-20+ reps.
- For Technique Practice: 2-3 light sets of 12-15 reps, focusing purely on mind-muscle connection.
Always allow at least 48 hours of rest before training the same muscle group again so they have time to recover and grow.
Tips for Maximum Effectiveness
- Mind-Muscle Connection: Actively think about squeezing your side delts as you lift. Visualize the muscle working.
- Control the Tempo: Take 2-3 seconds to lift and 2-3 seconds to lower. Avoid any jerky movements.
- Breathing: Exhale as you lift the weights, and inhale as you lower them back down. Don’t hold your breath.
- Warm Up: Do some arm circles and band pull-aparts before adding weight to get blood flowing to the shoulder joints.
Safety and Injury Prevention
Shoulder injuries are common but often preventable. If you feel sharp pain, stop immediately. A dull ache in the muscle is normal, but joint pain is not. Ensure you are not overarching your lower back during the movement; keep your core engaged. If you have a pre-existing shoulder issue, consult a doctor or physical therapist before performing lateral raises.
FAQs
How heavy should my dumbbells be for lateral raises?
Start much lighter than you think. Many people find success with 5, 8, or 10-pound dumbbells. Form is far more important than the number on the weight.
Why do I feel it in my neck or traps?
This usually means you’re shrugging your shoulders or using to much weight. Consciously depress your shoulder blades down and back before you start each rep. Focus on leading with the elbows.
Can I do lateral raises every day?
No, your muscles need time to repair. Train shoulders 1-2 times per week with at least one full day of rest between sessions for the best results.
What’s the difference between a lateral raise and a front raise?
A lateral raise moves the arms out to the sides, targeting the side delts. A front raise lifts the arms in front of you, targeting the front delts. Both are good exercises but work different parts of the shoulder.
Should my palms face up or down during the raise?
Start with palms facing each other. As you lift, you can slightly “pour the pitchers,” so your thumbs tilt downward at the top. This helps keep the focus on the side delt. Avoid rotating so far that your palms face completely forward.
Mastering the lateral raise takes practice, but it’s worth the effort. By focusing on light weight, strict form, and the mind-muscle connection, you’ll build stronger, healthier, and more impressive shoulders. Remember, consistency and patience are key to seeing progress over time.