How to Do Dumbbell Lateral Raises (With 7 Variations)
How to do
Stand up holding a dumbbell in each hand. Your feet shoulder be shoulder-width apart.
Lift the dumbbells to your sides with a slight bent in your elbows, lifting until your arms are parallel with the floor. Keep your back straight and core stationary.
Finally, slowly lower the dumbbells back to the starting position.
Repeat for the desired number of reps.
Sets and reps
In most workout routines, 3 sets of 8-12 reps is a good place to start for hypertrophy. Being an isolation exercise, you can increase the reps to 10-15 if your goal is endurance or fewer reps to build power, adjusting the weight accordingly.
The use of a cable provides a constant tension through the entire range of motion. A constant tension allows you to lift a heavier weight/resistance than would be possible with free weights, which can help you progress quicker to bigger shoulders!
In contrast, in a dumbbell lateral raise the resistance applied your muscles depends on the angle and momentum of your lift.
For this reason, a cable raise can be a good option for advanced trainees who have hit a plateau using free weight raises.
How to do
Use a low-pulley cable set up.
Stand sideways to the cable machine with your feet hip-width apart.
With your hand farthest away from the machine, grab the handle.
Slowly raise your arm out to the side until it is parallel to the ground.
Pause for a moment at the top of the motion, then slowly lower back to the starting position.
Repeat for the desired number of reps.
In the seated dumbbell lateral raise, you are seated rather than standing. When seated, your lower body and core are more stable, which allows you to focus more on your upper body and shoulders. Because of this, you might be able to lift a heavier weight while seated.
Sitting down also prevents you using momentum to lift the weight, which can make the exercise more challenging to perform. There's less injury risk because it's easier to maintain the proper form through the movement.
How to do
Sit on a bench with your feet planted firmly on the floor. Hold a dumbbell in each hand.
Lift the dumbbells to your sides with a slight bent in your elbows, lifting until your arms are parallel with the floor. Keep your back straight and core stationary.
Finally, slowly lower the dumbbells back to the starting position.
Repeat for the desired number of reps.
The standing and seated lateral raise primarily target your lateral (side) deltoids. The bent over position in this variation, however, shifts the focus onto your posterior (rear) delts. It also engages more muscles in your upper back, including your rhomboids and traps.
If you are looking to work on your rear delts rather than your lateral delts, this is a good exercise to include in your workout routine.
How to do
Hold a pair of dumbbells with your palms facing each other.
Start by standing up straight, then bend at your hips until your torso is nearly parallel to the floor. Keep a slight bend in your knees.
Now, lift the dumbbells out to your sides and up as high as you can, keeping your torso stationary.
Squeeze at the top of the movement.
Slowly lower the dumbbells back to the starting position.
Repeat for the desired number of reps.
This variant is similar to the seated dumbbell lateral raise, except you use a machine rather than free weights. The machine lateral raise provides more stability and control over the movement compared to dumbbells.
Machine lateral raises are a great option for beginners or those who struggle with the traditional free weight version of this exercise.
How to do
Adjust the machine so that the handles are at shoulder level.
Sit on the machine with your back firmly against the back pad. Grab the handles.
With your arms slightly bent, bring the handles to the starting position.
Raise up your arms until they are almost parallel to the ground.
Repeat for the desired number of reps.
The resistance band adds a unique resistance to the lateral raise. Unlike the cable machine or dumbbells, resistance bands increase the resistance when they are stretched. This makes the raise more challenging as you approach the top of the movement.
You can do resistance band lateral raises to tone your shoulder muscles, improve your posture and enhance your overall upper body strength.
How to do
Stand on the center of a resistance band with your feet hip-width apart. Hold onto each end of the band.
Slowly raise your arms out to your sides until they are at shoulder height. You should feel the resistance in your shoulders.
Pause for a second at the top of the movement.
Slowly lower back to the starting position.
Repeat for the desired number of reps.
The Curtsy lunge—Side kick—Lateral raise is a transitioning compound exercise that involves multiple muscle groups. It combines a lower body exercise (curtsy lunge and side kick) with an upper body movement (lateral raise), providing a full body workout.
This exercise works your glutes, quads, hamstrings, as well as your shoulder muscles. If you follow a full body workout routine, this exercise offers a comprehensive exercise for your upper and lower body.
How to do
Stand up straight with a dumbbell in each hand. Your arms should be fully extended with your palms facing your toros.
Step your right leg diagonally behind you and to the left as if doing a curtsy.
Bent both knees into the lunge.
As you return to a standing position, simultaneously perform a side kick with your right leg out to the side. At the same time, raise your arm out to the side until it is at shoulder height.
Now return to the starting position, lowering your arm and leg.
Repeat on the other side of your body.
Repeat for the desired number of reps.
Muscles worked
The lateral deltoids, also known as middle deltoids or side deltoids, are your outermost shoulder muscles, responsible for raising your arms to the side. They have a rounded, triangular shape.
Increasing the size and strength of your lateral deltoids can enhance your upper body appearance, and also help in everyday lifting and pulling activities.
Tips
Slowing down the lifting and lowering phase of this exercise will increase the time under tension for your delts. This makes the exercise more challenging.
Increasing the time under tension means your deltoids are more active during the exercise, which is ultimately good for strength gains.
It's also important to control the downward phase of this exercise. Don't just let the dumbbells drop back down after the raise. This will lead to greater muscle engagement and development.
Ensure you keep a slight bend in your elbows throughout the entire movement. This avoids unnecessary strain and keeps the focus on your shoulder muscles.
What are lateral raises?
Dumbbell lateral raises, also known as dumbbell side raises, involve lifting a pair of dumbbells out to your sides and then lowering them back down. It's a simple exercise but effective at strengthening and sculpting your shoulder muscles.
This exercise primarily targets your lateral (side) deltoid muscles, but it also works your anterior (front) deltoids and posterior (rear) delts to a lesser extent. This makes it a popular isolation exercise to include on your shoulder day or push day workout routine.
Isolation exercise for your lateral delts
Training your shoulders means working your deltoid muscles. Your deltoids are a muscle group made up of three muscles - the anterior (front) deltoid, the lateral (side) deltoid and the posterior (rear) deltoid.
When it comes to your anterior deltoids, there's many exercises to choose from. Shoulder press, bench press and upright rows are all compound exercises that significantly engage your anterior delts. But which exercises are best for your lateral delts?
While it's true the upright row hits your lateral delts, for the most part you'll need an isolation exercise in your workout routine to really develop this muscle. For this reason, almost all workout routines will contain multiple variations of the dumbbell raise to ensure comprehensive development of your shoulder muscles.
Unlike upright rows, the dumbbell lateral raise specifically targets your lateral deltoids. This makes it an excellent exercise for developing shoulder width and improving your upper body aesthetic.
As an isolation exercise, lateral raises can be combined with front raises and rear delt flyes or face pulls to comprehensively train your deltoids.
Isolation = targeted development
Your lateral deltoids are crucial for a balanced and wide-looking upper body aesthetic. Because dumbbell lateral raises provide isolation for your lateral deltoids, it allows you to target your workouts specifically to this shoulder muscle.
And because your lateral delts are not frequently worked in other exercises, it's unlikely you'll build up a muscular imbalance as part of your routine.
This is perhaps the biggest benefit of using isolation exercises for your delts. It's pretty much impossible to build an effective routine using just compound exercises like upright rows.
Dumbbell lateral raises strengthen your lateral (or "side") delts. In the first part of the raise, this exercise also engages your supraspinatus (part of your rotator cuff) and upper traps.
This exercise is suitable for all fitness levels, whether you are a beginner or advanced trainee. Of course, start with a weight and set range that is appropriate for your fitness level.
Changelog
18 November 2014 - Lateral raises guide published by the Gym Geek team.
14 February 2024 - Substantial content update by Jane Litfin. Added 7 variations of lateral raises, with customized illustrations and how to guides. Added new sections: "Isolation exercise benefits for lateral delts", "Muscles worked" and "Tips".
26 November 2024 - Substantial content update and layout change by Jane Litfin. Adopted a more user-friendly content layout, by including the how to guide, muscles and top tips at the top of the page. Added a new illustration for the "curtsy lunge-side kick-lateral raise" exercise. Updated the alt text for exercise illustrations to improve accessibility.
