Dumbbell Lateral Raise
Also called side raise, lateral raises
Works Side Delts, with help from Upper Back.
Set up
How to set up for the Dumbbell Lateral Raise
- Stand tall, light dumbbells at your sides, slight bend in the elbows.
Do the rep
How to do a Dumbbell Lateral Raise with good form
- Raise your arms out to the side, leading with your elbows.
- Stop at shoulder height.
- Lower slowly. Don't let them crash down.
Common mistakes
Dumbbell Lateral Raise form mistakes to avoid
- Swinging the weight up.
- Going too heavy.
- Shrugging your shoulders towards your ears.
Quick cue
Lead with elbows, stop at shoulder height, no swing.
Around 12 kg, the swing creeps in and the side delts lose tension at the bottom. That's usually the time to move on.
Not sure what weight to start with?
Gyde picks your first Dumbbell Lateral Raise weight and adjusts it after every session.
Try 7 days freeEquipment busy? Try these
Dumbbell Lateral Raise alternatives that work the same muscles
See all Dumbbell Lateral Raise alternatives →Questions
Dumbbell Lateral Raise FAQ
What muscles does the Dumbbell Lateral Raise work?
Mainly your side delts, with help from your upper back.
How many sets and reps of Dumbbell Lateral Raise should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Dumbbell Lateral Raise?
Around 4 kg per dumbbell is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Dumbbell Lateral Raise at home?
Yes, all you need is a pair of dumbbells. No bench required.
Is the Dumbbell Lateral Raise good for beginners?
Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.
More for the same muscles
Other side delts exercises
Your Gyde sets your Dumbbell Lateral Raise weight and reps, and adjusts them after every session.
Try 7 days free