At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Shoulder raise |
| Primary muscle | Side Deltoids |
| Also works | Rotator Cuff, Traps |
The movement, step by step.
- Stand with dumbbells beside your thighs, knees relaxed, and elbows softly bent.
- Brace lightly and raise the arms out and slightly forward of your sides, keeping the elbow bend steady.
- Stop around shoulder height, or lower if that is your comfortable range, without throwing the weights.
- Lower slowly to the sides and begin the next rep without bouncing.
Technique cues
- Lead with the elbows and let the hands follow.
- Keep thumbs neutral or slightly up.
- Use weights light enough to lower slowly.
Common mistakes
- Shrugging and swinging the whole body to gain height.
- Turning the thumbs sharply downward to mimic pouring a jug.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Dumbbell Lateral Raise — National Academy of Sports Medicine (NASM).
- Dumbbell lateral raise — NASM demonstration — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Lateral Raise, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.