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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, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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