How To Do A Lateral Raise

The lateral raise is a dumbbell exercise where you lift your arms out to the sides until they reach shoulder height. It isolates the side (lateral) head of the deltoid, the part of the shoulder that gives your upper body its width.

Presses work the front of the shoulder hard but barely touch the side delts, which is why lateral raises appear in nearly every shoulder and physique-focused program.

Lateral Raise Quick Facts

Primary Muscles	Side delts
Secondary Muscles	Front delts, upper traps, supraspinatus
Equipment	A pair of light dumbbells
Level	Beginner
Sets And Reps	3-4 sets of 12-20 reps

How To Do A Lateral Raise

1. Stand tall with your feet hip-width apart and a light dumbbell in each hand at your sides.
2. Keep a slight bend in your elbows and lean your torso forward just a touch.
3. Raise your arms out to the sides, leading with your elbows, until they reach shoulder height.
4. Keep your hands slightly lower than or level with your elbows at the top.
5. Pause briefly, then lower the dumbbells slowly back to your sides.
6. Repeat without letting the weights rest or swing between reps.

Lateral Raise Form Tips

• Go lighter than you think. Most people use 5-20 pound dumbbells even when they press much heavier.
• Imagine pushing the dumbbells out toward the walls rather than lifting them up.
• Keep your shoulders down away from your ears to keep the traps from taking over.
• Slow, controlled lowering gives the side delts more work per rep.

Common Mistakes To Avoid

• Swinging the weight. Using your hips and legs to fling the dumbbells up takes the work off the shoulders.
• Shrugging. Lifting the shoulders as you raise turns it into a trap exercise.
• Raising too high. Going well above shoulder height adds little for the side delts and can pinch the shoulder.
• Locking the elbows straight. Straight arms put extra stress on the elbow. Keep a soft bend.

Muscles Worked

The side head of the deltoid lifts the arm out to the side. The front delts and the supraspinatus (a rotator cuff muscle) assist, and the upper traps help rotate the shoulder blade near the top.

Lateral Raise Variations

• Cable Lateral Raise: Keeps tension on the delt through the whole range.
• Seated Lateral Raise: Removes the temptation to swing.
• Lean-Away Lateral Raise: Holding a post adds stretch at the bottom.
• Upright Row: A compound pull that also hits the side delts.
• Dumbbell Shoulder Press: Builds overall shoulder strength.

How Many Sets And Reps Should You Do?

Start with 3-4 sets of 12-20 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Lateral Raises At Home

Lateral raises only need a few pairs of light dumbbells. A small set of hex dumbbells covers most people for years. For a closer look, read our guide to the best adjustable dumbbells.

Frequently Asked Questions

How Heavy Should Lateral Raises Be?

Light enough to raise to shoulder height without swinging or shrugging for 12-20 reps. For most people that is far lighter than their pressing weights.

Should Lateral Raises Go Above Shoulder Height?

Shoulder height is enough for the side delts. Going higher mostly brings in the traps.

Do Lateral Raises Make Your Shoulders Wider?

They train the side delts, which sit at the outside of the shoulder. Building that muscle is the main way to make your shoulders look wider.

More Exercise Guides

• How To Do An Arnold Press
• How To Do A Dumbbell Shoulder Press
• How To Do An Incline Dumbbell Press
• How To Do A Rear Delt Fly
• How To Do An Upright Row
• How To Do A Cable Lateral Raise

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.