EXERCISE GUIDE
Dumbbell Lateral Raise
Raise your arms out to the sides to train the middle of the shoulders.
01Muscles used
Main muscles
- Middle (lateral) deltoid
Assisting & stabilizing muscles
- Supraspinatus and anterior deltoid
- Trapezius and serratus anterior (shoulder-blade movement)
- Rotator cuff (shoulder stability)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Stand about hip-width apart with soft knees. Hold the dumbbells beside you with elbows slightly bent and wrists aligned.
- Exhale and raise your arms outward and slightly forward. Keep the elbow bend similar and stop around shoulder height, within a comfortable range.
- Inhale and lower slowly along the same arc, keeping your torso steady.
04Technique cues
- Move the whole arm rather than repeatedly bending the elbow.
- Let the shoulder blades move naturally; do not force the thumbs downward.
05Cautions
- Use less weight if you need to heave with your legs or back. Avoid an exaggerated shrug.
- Do not pin the shoulder blades down. Stop for sharp joint pain.