The lateral raise lifts dumbbells out to the sides until the arms reach about shoulder height, isolating the side of the shoulder, the part that gives the upper body its width. Light weights are used because the shoulder is small and fatigues quickly, and the exercise is about control rather than load.
Be one of the first to rate this exercise
How effective is this exercise for you?
4
Sets
15
Reps
Dumbbell
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Lateral deltoid
📋 How To Perform Lateral Raise
1
Stand tall, dumbbells at your sides, slight bend in the elbows.
2
Raise both arms out to the sides until roughly shoulder height.
3
Lead with your elbows, not your hands — imagine pouring water from a jug.
4
Lower slowly under control — don't let momentum swing the weight up.
5
Use lighter weight than you think; strict form matters more than load here.
💡 Benefits of Lateral Raise
Builds the side deltoid, which creates shoulder width and a broader look from the front and back. Because the exercise is simple and light, it is also a good way to add shoulder volume without taxing the joints too much.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 12 to 20 reps at the end of a shoulder workout. Use a weight you can lift without swinging, and pause briefly at the top of each rep.
⚠️ Common Mistakes to Avoid
Swinging the weights up with momentum
Lifting the elbows well above the wrists
Raising the arms far above shoulder height and shrugging
✅ Pro Tips
Lead with the elbows and think of pouring water from a jug at the top
Stop at shoulder height and lower slowly for two to three seconds
🛡️ Safety Notes
Use light weights. Avoid lifting above shoulder height if you feel pinching at the top of the shoulder, and keep the neck relaxed.
🔁 Progressions & Regressions
Make it harderslow lowering with a pause at the top.
Make it easierseated lateral raises with lighter dumbbells.
The weight is probably too heavy or you are shrugging. Lighten the load, keep the shoulders down and lead with the elbows to bring the side delts back into the movement.
How many reps should I do?
12 to 20 controlled reps works well, since the muscle is small and responds to higher reps with light weights.
Want a Full Plan Built Around This?
Get a personalised training program from a real coach — not a generic template.
