Side Lateral Raise
Also known as: lateral raise, side raise, dumbbell lateral raise, db lateral raise
Side Lateral Raise is a isolation exercise for the shoulders. Main target: lateral deltoid. Equipment: dumbbell.
How to do it
- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- Lower the dumbbells back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Dumbbells too heavy and swinging the torso.
- Hands higher than elbows — the traps take over from the side delts.
Tips
- Raise to shoulder height with slightly bent elbows leading the movement.
Used in these programs
Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym3-Day Mass Building SplitThe classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.
Intermediate · 3 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · Gym3-Day Gym Workout Plan for WomenThree sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
Beginner · 3 times a week · GymDumbbell Upper/Lower Split, 4 DaysA four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
Intermediate · 4 times a week · HomeShoulder WorkoutAll three delt heads: overhead press, lateral raises, reverse flyes and face pulls, plus shrugs for the traps.
Beginner · once a week · GymSimilar exercises
Alternatives with other equipment
