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All shoulders exercisesShoulders · Home

Dumbbell Lateral Raise

Isolation for the medial deltoid — the key to shoulder width.

BeginnerDumbbells3 × 12–15
Dumbbell Lateral Raise demonstration thumbnail — How To Build Capped Shoulders (Side Delts)
Side deltsDumbbells

Dumbbell Lateral Raise

Demo · Jeff Nippard

Verified Dumbbell Lateral Raise demonstration by Jeff Nippard. Click to play.

How to do the Dumbbell Lateral Raise

  1. 1Lead with elbows
  2. 2Pinkies slightly up
  3. 3Control the eccentric

Benefits of the Dumbbell Lateral Raise

  • Builds strength and size in the side delts through a full, controlled range of motion
  • Trains each side independently, exposing and fixing left-right imbalances
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services