💪 Lateral Raise
The Lateral Raise is a beginner upper body exercise that targets the lateral deltoid and upper trapezius. Raise dumbbells out to the sides to shoulder height. Builds wide, capped shoulders. It's used to build strength and support general conditioning. Below is how to perform the Lateral Raise with correct form, plus the benefits, common mistakes, and how many reps to aim for.
Benefits of the Lateral Raise
- Strengthens and activates the lateral deltoid and upper trapezius
- Improves strength
- Great for general conditioning and everyday strength
- Can be done with simple equipment (dumbbells)
- Performed standing, so it's easy to set up
How to do the Lateral Raise
- Stand with feet shoulder-width apart, dumbbells at your sides
- With a slight bend in your elbows, raise the dumbbells out to the sides
- Lift until your arms are parallel to the floor (shoulder height)
- Pause briefly at the top
- Lower slowly back to the starting position
How many reps & sets
A common starting point is 3 sets of 15 reps. Progress gradually and stop if you feel sharp pain.
Form tips
- Lead with your elbows, not your hands
- Don't swing or use momentum — control the weight
- Keep a slight bend in elbows throughout
- Thumbs slightly tilted down (like pouring water) for better activation
Muscles worked
Lateral Deltoid, Upper Trapezius
When to be cautious
- Shoulder impingement
- Rotator cuff injury
Who should do the Lateral Raise?
The Lateral Raise is well suited to beginner exercisers looking to strengthen the upper body and improve strength as part of general conditioning.
Lateral Raise — FAQ
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