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EXERCISE PDF

Dumbbell Lateral Raise

Raise your arms out to the sides to train the middle of the shoulders.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Dumbbell Lateral Raise: English PDF page 1 of 2
Dumbbell Lateral Raise: English PDF page 1 of 2
Dumbbell Lateral Raise: English PDF page 2 of 2
Dumbbell Lateral Raise: English PDF page 2 of 2

Review the movement

Left: starting position / Right: arms raised to the sides
Left: starting position / Right: arms raised to the sides

Muscles used

Main muscles

  • Middle (lateral) deltoid

Assisting & stabilizing muscles

  • Supraspinatus and anterior deltoid
  • Trapezius and serratus anterior (shoulder-blade movement)
  • Rotator cuff (shoulder stability)

How to perform

  1. Stand about hip-width apart with soft knees. Hold the dumbbells beside you with elbows slightly bent and wrists aligned.
  2. Exhale and raise your arms outward and slightly forward. Keep the elbow bend similar and stop around shoulder height, within a comfortable range.
  3. Inhale and lower slowly along the same arc, keeping your torso steady.

Cautions

  • 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.
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