How high should I raise the dumbbells?

You should raise the weights until your arms are parallel to the floor. Going significantly higher than shoulder height shifts the tension away from the deltoids and onto the trapezius muscles.

Should my arms be completely straight?

No, you should maintain a slight bend in your elbows to protect the joint and better isolate the shoulder. Locking your arms can put unnecessary strain on the elbow tendons.

What weight should I choose for this exercise?

Select a lighter weight than you would use for presses. The lateral raise is an isolation movement that requires strict form to be effective, so prioritize high repetitions and control over heavy load.

Dumbbell Lateral Raise Guide: Master Shoulder Width

Learn the proper form for the dumbbell lateral raise to isolate your side delts and build broader shoulders with our expert step-by-step instructions.

How to Perform

Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand at your sides with a neutral grip.
Engage your core and maintain a slight bend in your elbows while leaning your torso forward just a few degrees.
Raise the weights out to your sides in a wide arc until your arms are parallel to the floor.
Pause for a brief second at the top of the movement, ensuring your palms are facing the ground and your pinkies are slightly elevated.
Lower the dumbbells back to the starting position under slow, deliberate control to maintain tension on the muscle.
Stop the weights just before they touch your thighs to keep the lateral deltoids engaged throughout the entire set.

Common Mistakes

Using excessive momentum or swinging the torso to lift the weights.
Raising the dumbbells significantly higher than shoulder level.
Leading the movement with the hands rather than the elbows.
Shrugging the shoulders toward the ears during the concentric phase.

Muscles Worked

Primary movers

Lateral Deltoids

Stabilizers

Anterior Deltoids
Upper Trapezius
Serratus Anterior

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Lateral Deltoids · Shoulders