Setup and loading
Light dumbbells at your sides, elbows slightly bent.
How to do the dumbbell lateral raise step by step
- Stand with the dumbbells next to your thighs.
- Raise your arms out to the sides as if pushing the dumbbells away from your body.
- Stop at shoulder height.
- Lower over 2-3 seconds.
Form cues
- Lead with your elbows, not your hands
- Shoulders away from your ears
Common mistakes
- Swinging your body
- Going above shoulder height and shrugging your traps
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Sets and reps for your goal
Hypertrophy
3-4 x 12-203-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
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Variations and similar exercises
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