Lateral Raise
The Lateral Raise primarily works the Lateral Deltoid, with secondary activation of the Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper) and stabilizer support from the Levator Scapulae, Rectus Abdominis, Supraspinatus, Transverse Abdominis, Trapezius (Upper), Wrist Extensors. It is a dumbbell isolation exercise at beginner difficulty.
The Lateral Raise is an beginner isolation exercise performed with dumbbell, following a vertical push movement pattern. It primarily targets the Lateral Deltoid, with secondary engagement of the Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper). This is a bilateral pushing movement, meaning both sides work together to generate force.
Lateral dumbbell raise with arms straight raising to shoulder height.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Lateral Deltoid |
| Secondary | Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper) |
Muscles Worked
The Lateral Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), and Trapezius (Upper) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Levator Scapulae, Rectus Abdominis, Supraspinatus, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Lateral Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
- Secondary Muscle Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Supraspinatus (back)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Grasp dumbbells in front of thighs with elbows slightly bent.
- Bend over slightly with hips and knees bent slightly.
Execution
- Raise upper arms to sides until slightly bent elbows are shoulder height while maintaining elbows' height above or equal to wrists.
- Lower and repeat.
Comments
- Keep elbows pointed high while maintaining slight bend through elbows (10° to 30° angle) throughout movement.
- At top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward.
- Dumbbells are raised byshoulder abduction, notexternal rotation.
- If elbows drop lower than wrists, front deltoids become primary mover instead of lateral deltoids.
- To keep resistance targeted to side delt, torso is bent over slightly.
- Seeother viewandLateral Raise Errors.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Lateral Deltoid) and can be substituted based on your equipment or variation preferences.
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