The dumbbell lateral raise is a very effective isolation exercise for building strength and muscle in the lateral deltoids. Now, anyone can do this exercise safely but you must pay attention to shoulder position to prevent injury. Many people internally rotate the shoulders and this is very dangerous as it can cause shoulder impingement issues.
So, you always want to do this exercise with slight external shoulder rotation to eliminate these risks and to get an effective shoulder workout. The dumbbell lateral raise is also great for developing shoulder width and sufficient strength necessary for performing overhead shoulder pressing movements as well.
The dumbbell lateral raise is a must for complete deltoid development.
In This Exercise:
- Target Muscle Group: Lateral Deltoid
- Type: Strength
- Mechanics: Isolation
- Equipment: Dumbbells
- Difficulty: Beginner
Exercise Instructions
- Stand with feet shoulder-width distance apart while holding a dumbbell in each hand.
- Then, bend your torso over slightly and extend your arms out at your sides with elbows slightly bent.
- Now, slowly raise both arms up to your sides until the dumbbells reach about shoulder level. Exhale during this portion of the exercise.
- Then, slowly lower the dumbbells back down until your arms are parallel to your body. Inhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- You can alternate arms and do the lateral raises one at a time rather than doing lateral raises with both arms at the same time.
- Avoid using momentum if you’re a beginner and use a lighter weight for shoulder safety.
- Do not internally rotate your shoulders during the exercise as this can cause shoulder impingement issues.
- The dumbbell lateral raise works the lateral deltoid head which contributes to a wide look from the front and back.
