How to do a Dumbbell Lateral Raise

The Dumbbell Lateral Raise is a beginner dumbbell exercise that works your shoulders, with help from your traps and rotator cuff.

How to do a Dumbbell Lateral Raise, step by step

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
2. Keep your back straight and engage your core.
3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
5. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Using too much weight
• Shrugging the shoulders
• Bending the back
• Using momentum to lift the weights

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Dumbbell Reverse Fly
• Cable Lateral Raise
• Cable One Arm Lateral Raise
• Reverse Pec Deck (Machine)

Frequently asked questions

What muscles does the Dumbbell Lateral Raise work?

The Dumbbell Lateral Raise mainly works your shoulders. It also works your traps and rotator cuff.

Is the Dumbbell Lateral Raise good for beginners?

Yes. The Dumbbell Lateral Raise is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.

How many sets and reps of the Dumbbell Lateral Raise should I do?

A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Dumbbell Lateral Raise?

Good alternatives are Dumbbell Reverse Fly, Cable Lateral Raise and Cable One Arm Lateral Raise.

Put it in a workout plan

• Push / Pull / Legs program
• Full body training program
• Hypertrophy program
• Browse all exercises