Lateral Raise (Dumbbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Lateral Raise (Dumbbell) Exercise Demo

Exercise Profile

Exercise Equipment

Dumbbell

Primary muscles

Middle Delts, Front Delts

Secondary muscles

Rear Delts

Exercise Category

Shoulder Isolation

Lateral Raise (Dumbbell) Muscles Worked

Front

Back

MuscleSet

Middle Delts

55.6%

Front Delts

33.3%

Rear Delts

11.1%

Lateral Raise (Dumbbell) Overview

The dumbbell lateral raise is a powerful isolation movement that builds width in the shoulders by targeting the lateral deltoids. Performed with strict form, it helps develop a broader, more aesthetic upper body. It's a go-to exercise in physique training and is often done for high reps with moderate weight to maintain form and minimize momentum. Slight variations in angle and grip can change the stimulus subtly. Ideal for shoulder accessory work or as a finisher in upper body sessions.

Why Do The Lateral Raise (Dumbbell) ?

Lateral Raise (Dumbbell) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Lateral Raise (Dumbbell)

1. Stand with a dumbbell in each hand at your sides. 2. Raise arms out to the sides until they reach shoulder height. 3. Pause briefly at the top, then lower with control. 4. Keep slight bend in elbows and avoid shrugging.

Machine Tips

Use cables or machines for constant tension; adjust handles to align with shoulder height.

How to Progress

Slow tempo, add pause at the top, increase reps or sets, or use cables for consistent tension.

PROGRAMS WITH Lateral Raise (Dumbbell)