How to do a Dumbbell Lateral Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Lateral Raise
Target muscles worked
Instructions for Proper Form
An isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
- Stand in an upright posture with your feet at shoulder-width apart.
- Hold a pair of dumbbells next to your hips with your palms facing in.
- Brace your core by breathing into your stomach and flexing your abdominal muscles.
- Keeping your elbows slightly flexed and your back straight, raise the dumbbells out laterally with a slight upward rotation until you reach shoulder height.
- Control the dumbbells as you return to the starting position.
Weight & 1 Rep Max Calculator
Average Dumbbell Lateral Raise standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps15lbs20lbs
- advanced8reps17.5lbs22.5lbs
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Alternatives & Variations to Dumbbell Lateral Raise
1. Cable Lateral Raise
97.7 mSCORESWAPPED 4,020 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. Machine Lateral Raise
76.7 mSCORESWAPPED 1,667 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.
3. Dumbbell Front Raise
98.6 mSCORESWAPPED 873 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.
4. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 640 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.
5. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 496 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.
6. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 460 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).
7. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 391 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.
8. Behind the Back Cable Lateral Raise
70 mSCORESWAPPED 345 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.
9. Cable Face Pull
96 mSCORESWAPPED 317 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
10. Dumbbell Hanging Lateral Raise
27.7 mSCORESWAPPED 305 TIMESDumbbell 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.