How to Do the Dumbbell Lateral Raise
Beginner shoulders exercise with dumbbell.
The dumbbell lateral raise — also called the side lateral raise — is a shoulder isolation exercise where you lift a pair of dumbbells out to your sides until your arms are about level with your shoulders. It targets the side (lateral) delts, the part of the shoulder that adds width, which pressing exercises only partly reach. Because the shoulder works over a long lever, light dumbbells feel heavy quickly; strict form with a moderate weight builds more than heavy, swinging reps.
Exercise details
- Muscle group
- Shoulders
- Primary muscle
- Shoulders
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
Also known as: Dumbbell Lateral Raise, Lateral Raise, Lateral Delt Raise
How to perform it
- 1Stand tall with a dumbbell in each hand at your sides, palms facing your body.
- 2Keep a slight bend in your elbows.
- 3Raise the dumbbells out to the sides until your arms are about parallel to the floor.
- 4Lead with your elbows and keep your pinkies level with or slightly above your thumbs.
- 5Pause briefly at shoulder height without shrugging.
- 6Lower the weights slowly back to your sides.
Dumbbell Lateral Raise form cues
- Lean forward very slightly from the hips and let the dumbbells start a little in front of your thighs.
- Raise your arms out to the sides and slightly forward — roughly in line with your shoulder blades.
- Lead with your elbows, keeping a soft bend in them, and stop at shoulder height.
- Keep your shoulders down away from your ears for the whole rep.
- Lower over two to three seconds; don't let the dumbbells drop back to your sides.
Common Dumbbell Lateral Raise mistakes
Shrugging the weight up
If your traps take over, the dumbbells are too heavy. Drop the weight and think about pushing the dumbbells out, not up.
Swinging the body
Rocking your torso turns the lift into momentum. Stand against a wall or sit on a bench to check.
Raising far above shoulder height
Above shoulder height the traps do most of the work. Stop when your arms are about level with your shoulders.
Who the Dumbbell Lateral Raise is for
Everyone training shoulders, from beginners up. It's the standard exercise for side delts and works with even very light dumbbells at home. Most plans use 3–4 sets of 12–20 reps after an overhead press.
Dumbbell Lateral Raise vs similar exercises
vs Cable Lateral Raise
A cable keeps tension on the delt at the bottom of the rep, where dumbbells feel almost weightless. Good alternative or second exercise.
vs Dumbbell Shoulder Press
A compound press for the front and side delts with heavier weight. Lateral raises add direct side-delt work on top.
vs Front Dumbbell Raise
Raises the arms forward instead of out to the sides, targeting the front delt.
How to program the Side Lateral Raise
- Use the Side Lateral Raise later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Side Lateral Raise alternatives
No dumbbell? These train the same shoulders, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Easier and harder variations
The Side Lateral Raise is rated beginner. Regress while you build the pattern, progress once it feels easy.
What to pair it with
For a balanced session, pair the Side Lateral Raise with a move for the opposing muscles — the Archer Pull Up (lats) or the Band Assisted Pull-Up (lats). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Side Lateral Raise can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Side Lateral Raise automatically — then tracks every set.
Build my free planFrequently asked questions
What weight should I use for lateral raises?
Much lighter than for pressing — most people use a weight they can lift for 12–20 controlled reps without shrugging or swinging. If your form changes as the set goes on, go lighter.
Is a side lateral raise the same as a dumbbell lateral raise?
Yes. Both names describe raising dumbbells out to your sides to shoulder height to train the side delts.
What muscles does the Side Lateral Raise work?
The Side Lateral Raise primarily targets the shoulders within the shoulders muscle group.
What equipment do I need for the Side Lateral Raise?
You need dumbbell to perform the Side Lateral Raise.
Is the Side Lateral Raise a compound or isolation exercise?
The Side Lateral Raise is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Side Lateral Raise should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Side Lateral Raise good for beginners?
Yes — the Side Lateral Raise is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Side Lateral Raise?
Good substitutes that train the same shoulders include the Handstand Push-Up (bodyweight), the Front Dumbbell Raise (dumbbell), the Alternating Kettlebell Press (kettlebell). Pick the one that matches the equipment you have.
Can I do the Side Lateral Raise at home?
Yes, if you have dumbbell at home. It's an easy movement to keep in a home routine.
