Dumbbell Lateral Raises


Dumbbell Lateral Raises

This Shoulder Exercise is a Variation of Lateral Raises and Isolates your Trapezius and Deltoid Shoulder Muscles with a Dumbbell

Welcome to our Dumbbell Lateral Raises Exercise Instruction Guide!

On this page you’ll learn how to do this variation of Lateral Raises using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Shoulder Exercises so you can immediately add to your next Shoulder Workout Routine and other Weight Training Programs.

Have you seen our Best Shoulder Exercises page yet? See if this version of Lateral Raises made the list!

Exercise Summary

Exercise Name: Dumbbell Lateral Raises
Main Muscle: Deltoid
Secondary Muscle(s): Trapezius
Exercise Type: Isolation, Push
Equipment Required: Dumbbell

Exercise Description and Instruction:

This shoulder exercise is one of our Dumbbell Exercises and is a variation of Lateral Raises. During the lift, you’ll only move at the shoulder joint to isolate your deltoid and trapezius shoulder muscles. It’s important to keep your wrists straight, body stationary, and maintain only a slight bend in the elbows to get the most out of the exercise.

You can also perform the lateral raise as a Cable Exercise. View Cable Lateral Raises.


To Perform This Exercise:

  1. Stand and grasp a pair of dumbbells in each hand at your sides and allow the dumbbells to rest against the sides of your legs at arms length. This will be your starting position.
  2. While keeping your body stationary, exhale and lift the dumbbells outward to the side and up until your arm is just past parallel to the floor. During the lift, maintain only a slight bend in your elbows and keep your palms pointed down. Your wrists should firm and straight.
  3. Once your arms are past parallel to the floor, pause for a moment, then inhale and slowly lower the weight to the starting position.
  4. Repeat the movement for the desired number of repetitions.


  1. Keep your body stationary, not allowing your torso to swing as your lift the weight. It may help to bend your knees slightly as you perform the exercise.
  2. Keep your wrists straight with your palms facing down and maintain a slight bend in the elbows.
  3. Concentrate on only moving at the shoulder joint to complete each repetition.

Now that you’ve seen Dumbbell Lateral Raises, which primarily target your shoulder muscles, check out all of our different Shoulder Exercises.

Reverse Fly: Rear Lateral Raises

Also view our Reverse Fly variations, which are also referred to as Rear Lateral Fly exercises and work your upper back muscles as well as your shoulders.

  • Reverse Fly
  • One-Arm Reverse Flys
  • Seated Cable Reverse Fly

There are a few basic movements that comprise most Shoulder Exercises. Dumbbell Lateral Raises are a variation of one of these movements, Lateral Raises. View the pages below for links to all our variations of the other popular shoulder exercise movements.

  • Upright Row
  • Lateral Raises
  • Military Press
    • Dumbbell Shoulder Press (Most Popular)
  • Front Raise
  • Best Shoulder Exercises
  • Shoulder Workout Routine List
  • Weight Training Exercises Main Page
  • Dumbbell Exercises
  • Muscle Building Workouts and Strength Training Exercises
  • Fat Loss Workouts and Fat Burning Exercises

You’ve seen the Shoulder Exercises. Check out our Workout Routines!
Start at our Home Page.

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