DUMBBELL LATERAL RAISE video exercise guide
Overview
The Dumbbell Lateral Raise is a key shoulder isolation movement that sculpts round, broad delts—an essential component of a strong, aesthetic upper body. It primarily targets the medial deltoid, with slight assistance from the front deltoid and stabilizers. It’s beginner-friendly, effective for posture, and supports shoulder health by increasing functional strength and mobility.
Instructions
Stand tall with feet hip- to shoulder-width apart. Grip a dumbbell in each hand, palms neutral, arms at your sides. Slightly bend your knees.
Brace your core, squeeze your glutes, and keep your spine neutral.
Exhale and lift the dumbbells out to the sides in a controlled arc—thumbs pointing upward—as you lead the movement with your elbows. Raise until your arms are parallel to the floor (shoulder height). Avoid shrugging or raising above shoulder level.
Pause briefly at the top, then lower the weights slowly under control to the starting position.
Tips for Proper Form
Use light weights: Overloading leads to form breakdown and trap compensation.
Prevent cheating with momentum: Avoid swinging your arms or using your torso to lift—maintain strict control.
Protect your shoulders: Keep a slight elbow bend throughout to reduce joint stress.
Raise in the scapular plane: A slight forward angle (~20°) feels more natural and safer than pure lateral.
Avoid shrugging: Shoulders should stay relaxed and down to isolate the delts, not traps.
Optional Form Cue
“Lead with your elbows—lift in a plane slightly in front of you, and keep thumbs pointing upward like you’re pouring out a cup.”
This mental cue ensures correct arm path, rotational alignment, and guard against trap overactivation.