{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Side Lateral Raise",
      "kind": "common"
    },
    {
      "text": "Dumbbell Side Raise",
      "kind": "common"
    },
    {
      "text": "Lateral Raise",
      "kind": "common"
    },
    {
      "text": "Lat Raise",
      "kind": "abbreviation"
    },
    {
      "text": "Shoulder Fly",
      "kind": "common"
    },
    {
      "text": "Side raises",
      "kind": "common"
    },
    {
      "text": "Lateral Raises",
      "kind": "common"
    },
    {
      "text": "Shoulder Raise (Dumbbell)",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "supraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-shoulder-raise"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "348,1338,2658"
  },
  "id": "oec:dumbbell-lateral-raise",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides.",
      "Maintain a soft bend in your knees, brace your core, and establish a very slight forward torso lean.",
      "Keep a slight, fixed bend in your elbows throughout the movement."
    ],
    "steps": [
      "Raise the dumbbells outward and slightly forward in the scapular plane until your elbows reach approximately shoulder height.",
      "Pause briefly at the top of the contraction without shrugging your shoulders into your ears.",
      "Lower the dumbbells smoothly back to your sides under control."
    ],
    "breathing": "Exhale as you raise the dumbbells outward and inhale as you lower them under control.",
    "cues": [
      "Lead with your elbows.",
      "Pour water from a pitcher at the top.",
      "Reach out toward the walls rather than straight up."
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso to generate momentum.",
        "correction": "Reduce the load and keep your core braced to isolate the shoulders without rocking."
      },
      {
        "fault": "Excessive shrugging with the upper traps.",
        "correction": "Keep your shoulder blades depressed and focus on driving your elbows out wide rather than lifting with your neck."
      },
      {
        "fault": "Bending and straightening the elbows during the rep.",
        "correction": "Lock a slight elbow bend in place during setup and maintain it for the entire set."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid raising the weights significantly above shoulder height if experiencing shoulder impingement or pain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Lateral Raise",
  "previous_ids": [
    "oec:lateral-raises",
    "oec:shoulder-raise-dumbbell"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Lateral Raises",
        "url": "https://wger.de/en/exercise/348/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      },
      {
        "title": "wger: Shoulder Raise (Dumbbell)",
        "url": "https://wger.de/en/exercise/1338/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Anastasious"
      },
      {
        "title": "wger: Dumbbell Lateral Raise",
        "url": "https://wger.de/en/exercise/2658/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:cable-lateral-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-lateral-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-dumbbell-lateral-raise"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing isolation exercise that targets the lateral deltoids by abducting dumbbells out to shoulder height."
}