How to do a Dumbbell Hanging Lateral Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Hanging Lateral Raise
Target muscles worked
Instructions for Proper Form
Dumbbell Hanging Lateral Raise is a variation on the more standard Lateral Raise. Similar to Lateral Raise, this is an isolation exercise that primarily targets your shoulders. By hanging to the side, you can adjust your posture to slightly increase your range of motion, and improve muscle activation.
- Stand upright and perpendicular to a cable pole and grab ahold of the cable pull with the inside extended arm for stability. Hang a dumbbell with the outside arm at hip height with your torso slightly leaning away from the cable pole. Laterally raise the dumbbell away from your body in a circular motion until the dumbbell reaches just above shoulder height keeping your arm straight. Controllably return to the starting position and repeat with the opposite side.
Common Form Mistakes
Swinging the Dumbbells
Using momentum, or recruiting additional muscle groups can help you lift heavier weights with this exercise. However it also reduces the effectiveness, and increases the risk of injury. Keep your weights on the lighter side, and focus on controlling the weight. If you’re struggling, consider using a seated variation. This can help you prevent swinging the dumbbells or adding additional movements to this exercise.
Limit Range of Motion
Raising the weight too high can increase your risk of injury, and isn’t particularly beneficial for these exercises. Limit your range of motion to around shoulder height. If you’re looking to make the exercise more challenging consider pausing for a moment at the top of the movement.
Weight & 1 Rep Max Calculator
Average Dumbbell Hanging Lateral Raise standards by male, female, weight, age and height
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- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps15lbs20lbs
- advanced8reps17.5lbs22.5lbs
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Alternatives & Variations to Dumbbell Hanging Lateral Raise
1. Cable Lateral Raise
97.7 mSCORESWAPPED 582 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
2. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 521 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
3. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 132 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
4. Behind the Back Cable Lateral Raise
70 mSCORESWAPPED 105 TIMESAn isolation exercise targeting the shoulder’s lateral head, promoting shoulder width and definition. The behind-the-back cable position ensures constant tension and a unique range of motion, offering benefits over traditional dumbbell raises.
5. Dumbbell Front Raise
98.6 mSCORESWAPPED 95 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
6. Machine Lateral Raise
76.7 mSCORESWAPPED 76 TIMESMachine Lateral Raise is a variation on the more standard Shoulder Raise. Similar to Shoulder Raise, this is an isolation exercise that primarily targets your shoulders. The use of a machine adds more stability to the movement, as well as restricting your range of motion. Both of these lead to a more stable exercise allowing you to focus on exertion.
7. Cable Face Pull
96 mSCORESWAPPED 68 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
8. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 58 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
9. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 52 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
10. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 40 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.