How To Do Side Raises With Dumbbells

If you want to build broader, more defined shoulders, learning how to do side raises with dumbbells is a fundamental step. This exercise, also known as the lateral raise, directly targets your medial deltoids, which are key for that coveted V-taper shape.

While it seems simple, proper form is everything. Doing it wrong can lead to shoulder impingement or just plain ineffective workouts. This guide will walk you through the exact technique to maximize growth and keep you safe.

Let’s break down the complete movement from setup to finish. Grab a pair of light to moderate dumbbells to start—ego has no place here. Form before weight is the golden rule.

Step-by-Step Setup and Execution

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 them hang at your sides, but don’t rest them against your legs.
Engage your core and keep a slight, natural bend in your knees. Your posture should be tall, with your chest up and shoulders back—not hunched.
Initiate the movement by leading with your elbows. Slowly raise the dumbbells out to your sides. Your arms should have a soft bend at the elbow (about 10-15 degrees) and stay that way throughout.
Focus on lifting the weights, not swinging them. Imagine you’re pouring water out of the front of the dumbbells as you lift. This helps with the correct arm path.
Continue raising until your arms are roughly parallel to the floor or just slightly below shoulder height. The dumbbells should be level with your elbows, not your hands.
At the top, pause for a brief moment. Feel the contraction in the middle of your shoulders. Avoid shrugging your traps upward.
With control, slowly lower the dumbbells back along the same path. The lowering phase (eccentric) is just as important for muscle growth, so resist gravity.
Return to the starting position without letting the weights crash into your body. That completes one rep.

Common Form Mistakes to Avoid

Even experienced lifters can slip into bad habits. Watch out for these errors.

Using Too Much Weight: This is the number one mistake. It causes you to swing your body, use momentum, and engage the wrong muscles. You’ll feel it more in your neck and traps than your shoulders.
Shrugging Shoulders: If your shoulders creep up toward your ears, the weight is likely too heavy. Consciously think about keeping your shoulder blades down and back.
Lifting Too High: Raising the dumbbells well above shoulder level puts excessive stress on the rotator cuff and acromion. Stick to parallel or just below.
Bending Wrists: Your wrists should stay in a neutral, straight position. Don’t let them flex or bend downward under the weight.
Leaning Backwards: Using your lower back to heave the weight up is a recipe for injury. Keep your torso upright and core tight throughout.

Why This Exercise is So Effective

The lateral raise is an isolation exercise. Its primary job is to work the medial (side) head of your deltoid muscle. This head is often underdeveloped because it’s not heavily involved in pressing movements like the overhead press.

By directly targeting it, you create rounder, fuller shoulders. Strong deltoids also contribute to overall shoulder health and stability, supporting you in bench presses, rows, and daily activities.

Muscles Worked

Primary: Medial Deltoid
Secondary/Stabilizers: Anterior Deltoid (front), Supraspinatus (rotator cuff), Trapezius (upper), Serratus Anterior

Choosing the Right Weight and Reps

This isn’t a strength lift. Choose a weight that allows you to perform 10-15 reps with perfect form, feeling a deep burn in your side delts by the last few reps. If you can easily do 20+ reps, the weight is too light. If you struggle to hit 8 with good form, it’s too heavy.

For most people, starting with 5lb, 8lb, or 10lb dumbbells is smart. Progress by adding small increments of weight over time, or by adding extra sets or reps first.

Variations to Keep Your Routine Fresh

Once you’ve mastered the standard standing version, you can try these variations to hit the muscles from slightly different angles.

Seated Dumbbell Lateral Raise

Sitting on a bench, especially one with a back support, eliminates any possibility of using leg drive or body english. This forces your delts to do all the work, leading to a more strict and intense contraction.

Leaning Cable Lateral Raise

Using a cable machine provides constant tension throughout the entire range of motion, including at the bottom where dumbbells are easier. Leaning slightly away from the machine also helps isolate the side delt.

Bent-Over Rear Delt Raise

While this primarily targets the rear delts, it’s a crucial companion exercise. Strong rear delts balance out your shoulder development and improve posture, preventing the rounded shoulders look.

Integrating Side Raises Into Your Workout

Side raises are best placed in your shoulder or upper body workout after your compound movements. For example, after you’ve done your overhead presses or bench presses.

A typical shoulder day might look like:

Overhead Press (Barbell or Dumbbell): 3-4 sets of 6-8 reps
Dumbbell Lateral Raises: 3-4 sets of 10-15 reps
Bent-Over Rear Delt Raises: 3 sets of 12-15 reps
Front Raises or Upright Rows: 2-3 sets of 10-12 reps

Remember to always warm up your shoulders with some arm circles and light band pull-aparts before loading any weight.

FAQ Section

How heavy should my dumbbells be for side raises?

Start much lighter than you think. A weight that allows for 10-15 strict, controlled reps is ideal. For many, this means 5-15 pound dumbbells. It’s not about the number on the dumbbell; it’s about the mind-muscle connection.

Should I do lateral raises seated or standing?

Both are excellent. Standing allows for a bit more core engagement and is common. Seated removes momentum and is great for focusing purely on the delt. You can alternate between them in your training.

Why do I feel lateral raises in my neck or traps?

This usually means you’re shrugging or using weight that’s too heavy. Consciously depress your shoulder blades (pull them down and back) before you start each rep. Focus on lifting with your elbows, not your hands.

How often should I train lateral raises?

You can train side delts 2-3 times per week, as they recover relatively quickly. Just ensure you’re not training them with heavy weight to failure every session. Vary the intensity and volume across the week.

What’s the difference between a lateral raise and a side raise?

They are the same exercise. “Lateral raise” is the more technical term, while “side raise” is descriptive. Some people also call them dumbbell lateral raises for clarity.

Mastering the side raise takes practice and patience. The key is to prioritize the quality of each rep over the quantity of weight on the bar. By following these detailed steps and avoiding common pitfalls, you’ll build stronger, healthier, and more impressive shoulders. Remember, consistency with proper technique always wins in the long run.