Lateral Raise

Lateral Raise is a isolation strength exercise primarily targeting the shoulders. Secondary muscles: none. Equipment: Dumbbell. Difficulty: Beginner.

Exercise Profile

1Stand upright with a dumbbell in each hand at your sides, palms facing your body.
2Set your feet hip-width apart, soften your knees slightly, and brace your core.
3With a slight bend in your elbows (about 15-20 degrees), raise both arms out to the sides.
4Lift until your arms are parallel to the floor, leading with your elbows rather than your hands.
5Pause at the top for one second, feeling the contraction in the lateral deltoids.
6Lower the dumbbells slowly back to your sides, resisting gravity on the way down.

✓Keep a slight bend in your elbows — locked-out arms stress the elbow joint.
✓Avoid shrugging your shoulders up toward your ears; keep your traps relaxed.
✓Lead the movement with your elbows, not your hands — imagine pouring water from a pitcher.
✓Use lighter weight with strict form; momentum defeats the purpose of this isolation exercise.
✓Try leaning slightly forward to better isolate the lateral deltoid.

beginner

3 sets of 12-15 reps

intermediate

4 sets of 10-12 reps

advanced

4 sets of 12-15 reps with drop sets

What muscles does Lateral Raise work?

Lateral Raise primarily targets the shoulders.

What equipment do I need for Lateral Raise?

Lateral Raise requires dumbbell.

Is Lateral Raise good for beginners?

Lateral Raise is rated beginner difficulty. It is suitable for beginners.

Is Lateral Raise a compound or isolation exercise?

Lateral Raise is a isolation exercise, meaning it focuses on a single joint and muscle group.