How to do a Lateral Raise
The dumbbell lateral raise is an isolation move that lifts the weights out to your sides to train the side (lateral) head of the deltoid. It is the go-to exercise for building shoulder width and that capped look. Because it uses light loads and a simple pattern, it suits beginners and advanced lifters alike.
- Primary muscles
- Side delts (lateral deltoid)
- Also works
- Front delts (anterior deltoid), Upper traps (trapezius), Supraspinatus (rotator cuff)
- Equipment
- Dumbbells
- Level
- Beginner
Step by step
- Stand tall with your feet about hip- to shoulder-width apart and a light dumbbell hanging beside each thigh.
- Brace your midsection, pull your shoulders slightly down and back, and put a soft bend in your elbows.
- Sweep both dumbbells up and out to your sides, leading with your elbows rather than your hands.
- Stop when your arms are roughly parallel to the floor, with your elbows level with or just above your wrists.
- Pause for a beat at the top without shrugging your shoulders toward your ears.
- Lower the dumbbells back to your sides over two to three seconds and start the next rep without bouncing.
Coaching cues
- Think about pushing the weights out wide to the walls, not lifting them up.
- Keep a slight forward lean and tilt your pinkies level with your thumbs at the top.
- Pick a weight you can control for every rep; this lift rewards strict form over heavy loads.
Common mistakes
Swinging the weights
Lower the load and keep your torso still so the shoulders, not momentum, do the lifting.
Shrugging at the top
Keep your shoulders down away from your ears and stop the raise at shoulder height.
Bending the elbows too much
Hold a fixed, slight elbow bend so the move does not turn into an upright row.
Dropping the weights fast
Control the lowering phase for two to three seconds to keep tension on the delts.
Sets and reps
Strength
3–4 sets of 8–10 reps
Muscle growth
3–4 sets of 12–15 reps
Endurance
2–3 sets of 20–25 reps
Alternatives
FAQ
Are lateral raises good for building wider shoulders?
Yes. They directly target the side delts, which sit on the outside of the shoulder and add the most visual width. Pair them with pressing work for complete shoulder development.
How heavy should lateral raises be?
Most people do best with light to moderate dumbbells they can lift with no swinging. If you have to lean back or jerk the weight up, it is too heavy.
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