Dumbbell Lateral Raise
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Dumbbell
Primary muscle group
Deltoids
Secondary muscle groups
Trapezius, Serratus Anterior
Movement pattern
Shoulder Abduction
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Build the lateral deltoid for shoulder width and overhead capacity.
How it fits the system. A beginner-level shoulder abduction entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Deltoids
Secondary muscles
Trapezius, Serratus Anterior
Movement pattern
Shoulder Abduction
Equipment
Dumbbell
Difficulty
Beginner
How to Perform
- Stand tall with a dumbbell in each hand at the sides.
- Set a small bend in the elbows and keep it fixed.
- Brace the trunk and keep the ribs down.
- Raise the arms out to the sides until they are about shoulder height.
- Pause briefly at the top with the elbows slightly above the hands.
- Lower under control to the start.
Coaching Cues
- Lead with the elbows.
- Stop at shoulder height rather than going higher.
- Control the lowering for two to three seconds.
Common Mistakes
- Swinging the weights up with the hips.
- Shrugging the traps to lift higher.
- Using loads that force momentum.
Progressions & Regressions
Progressions
Add load, use a cable, or add partial reps at the end of a set.
Regressions
Reduce load or perform seated to remove momentum.
When to Use It
When to use
As shoulder isolation work.
When not to use
With shoulder pain in the mid range of abduction.
Programming
3 sets of 12 to 20 reps.
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