Dumbbell Lateral Raise

oec:dumbbell-lateral-raise

A standing isolation exercise that targets the lateral deltoids by abducting dumbbells out to shoulder height.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Side Lateral Raise, Dumbbell Side Raise, Lateral Raise, Lat Raise, Shoulder Fly, Side raises, Lateral Raises, Shoulder Raise (Dumbbell)

How to do it

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.

Movement

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

Swinging the torso to generate momentum.: Reduce the load and keep your core braced to isolate the shoulders without rocking.
Excessive shrugging with the upper traps.: Keep your shoulder blades depressed and focus on driving your elbows out wide rather than lifting with your neck.
Bending and straightening the elbows during the rep.: Lock a slight elbow bend in place during setup and maintain it for the entire set.

Safety

Avoid raising the weights significantly above shoulder height if experiencing shoulder impingement or pain.

Muscles

Side deltoid prime mover
Supraspinatus synergist
Front deltoid synergist
Upper trapezius synergist
Serratus anterior synergist
Erector spinae stabilizer

Joints

Shoulder: Abduction
Shoulder blade: Upward rotation, Elevation
Elbow: Isometric stabilization

Details

Movement: Shoulder raise isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: push
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Dumbbell
Record: Repetitions and Load
Load: external, per implement

substitute for Cable Lateral Raise
substitute for Machine Lateral Raise
substitute for Seated Dumbbell Lateral Raise

Sources

wger: Lateral Raises, by wger.de (CC-BY-SA-3.0)
wger: Shoulder Raise (Dumbbell), by Anastasious (CC-BY-SA-4.0)
wger: Dumbbell Lateral Raise (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

dumbbell-lateral-raise.json