Dumbbell lateral raise
Side delts . Shoulders
Lift the dumbbells out to the sides up to shoulder height.
Use in a programExercise profile
Best forMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentDumbbells
Also worksSide delts
Recommended3-4 sets x 12-20 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Isolates the side delts to build shoulder width.
- Setup
- Stand tall, a dumbbell in each hand, slight elbow bend.
- Common mistakes
- Swinging the weights up or shrugging the traps.
- Easier
- Use lighter dumbbells or raise one arm at a time.
- Harder
- Pause at the top or slow the lowering.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s