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Shoulders · Beginner

Dumbbell Lateral Raise

Middle-delt isolation raise performed out to the sides up to shoulder height.

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Dumbbell Lateral Raise demonstration

Exercise overview

Training details

Shoulders

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand at your sides.
  2. 02Keep a slight bend in your elbows and your shoulders relaxed.
  3. 03Raise the dumbbells out to the sides until your arms reach about shoulder height.
  4. 04Pause briefly without swinging your body.
  5. 05Lower the dumbbells slowly back to your sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell L-RaiseRelated variationCrucifix HoldHarder progressionDumbbell Seated Lateral Raise on Stability BallRelated variationDumbbell Standing Bent Arm Lateral RaiseRelated variationDumbbell Thumbs Up Lateral RaiseRelated variationDumbbell Front Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Lateral RaiseComparable substituteBattle Rope Side RaiseComparable substituteSingle Arm Cable Lateral RaiseComparable substituteStanding Dumbbell Shoulder PressComparable substituteBarbell Front Raise Overhead

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