Exercise guide · beginner
Lateral Raises (Dumbbell)
Dumbbell lateral raises are the primary isolation exercise targeting the medial deltoid. By raising the arms out to the side, it directly develops shoulder width and contributes to the characteristic rounded shoulder appearance.
- Equipment
- dumbbells
- Typical range
- 8–15 reps
- Also works
- back
01 · Set up
Position the dumbbells for Lateral Raises (Dumbbell) and choose a light, controllable resistance.
Stabilize the torso and begin with the arms in the exercise-specific starting position.
02 · Perform
Raise the arms along the intended path without shrugging or swinging the torso.
Stop at the highest position the shoulders can control.
Lower slowly to the start while keeping tension on the target muscles.
Coaching tips
- Keep the neck relaxed.
- Lead with the elbows.
- Lower under control.
Common mistakes
- Shrugging toward the ears.
- Swinging the torso to lift the resistance.
- Using a load that shortens the controlled range.
What it should feel like
Expect the shoulders to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives