Dumbbell Lateral Raise
Form Cues
- 1
Stand with feet shoulder-width apart, a dumbbell in each hand at your sides.
- 2
Maintain a slight bend in your elbows throughout the movement.
- 3
Lean forward very slightly from the hips — this keeps tension on the delts.
- 4
Raise both arms out to the sides until parallel to the floor.
- 5
Lead with the elbows, not the wrists — imagine pouring water from a jug.
- 6
Lower slowly over 2–3 seconds back to the starting position.
Common Mistakes
- ●
Shrugging the traps to lift the weight — use lighter dumbbells.
- ●
Swinging the body for momentum.
- ●
Raising above shoulder height — increases impingement risk.
- ●
Rushing the eccentric — slow descent activates more muscle fibers.
Video guide coming soon
Equipment Variations
- ▸
Cable lateral raise — constant tension throughout the range.
- ▸
Band lateral raise — bands under feet, handles in hands.
- ▸
Machine lateral raise — easy to load progressively.
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Single-arm lateral raise — allows full focus on each side.
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