Shoulders · Lateral raise
Dumbbell Lateral Raise
The Dumbbell Lateral Raise mainly trains your side delts. Also working: upper back.
Free weights
Dumbbells
Stable
How to do it
- Stand tall, dumbbells beside your thighs
- Elbows very slightly bent, torso tipped forward just a touch
- Raise your arms out to the sides to shoulder height
- Lower slowly: don’t rest at the bottom
Coach’s tip
Log the weight per dumbbell. With dumbbells it’s hardest at the top and almost unloaded at the bottom: so don’t pause down there. If you’re using your torso to swing the weight up, it’s too heavy.
Setup
Grip
Dumbbells
Load
Free weights
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (lateral raise). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Dumbbell Lateral Raise work?
Mainly the side delts. The upper back help.
What can I do instead of the Dumbbell Lateral Raise?
For the same movement: Cable Lateral Raise, Leaning Cable Lateral Raise and Crossover Cable Lateral Raise. In DCFT you swap with one tap.
DCFT
The Dumbbell Lateral Raise in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.