How to Do Lateral Raises: Form, Benefits, and Tips
Master the dumbbell lateral raise with our expert guide. Learn the proper technique to isolate your middle deltoids for wider, stronger shoulders.
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 very slight bend in your elbows throughout the entire movement.
- Raise the weights out to your sides in a wide arc until your arms are parallel with the floor.
- Pause briefly at the top of the movement, ensuring your palms are facing the ground.
- Lower the dumbbells back to the starting position under slow and deliberate control.
- Avoid letting the weights touch your thighs at the bottom to maintain constant tension on the muscle.
Common Mistakes
- Using momentum or swinging the torso to lift the weight.
- Bending the elbows excessively, which reduces the lever arm and muscle engagement.
- Raising the weights significantly above shoulder height.
- Shrugging the shoulders toward the ears during the lifting phase.
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Upper Trapezius
- Forearms
- Serratus Anterior
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders