How high should I raise the dumbbells?

You should raise the dumbbells until your arms are parallel to the ground or slightly below shoulder level. Going higher shifts the focus away from the deltoids and onto the upper trapezius muscles.

Should I keep my palms facing down or forward?

For a standard lateral raise, your palms should face the floor at the top of the movement. This internal rotation helps isolate the lateral head of the shoulder.

Can I perform this exercise seated?

Yes, performing the movement seated can actually help prevent cheating. It removes the ability to use your legs or hips for momentum, ensuring the shoulders do all the work.

Dumbbell Lateral Raise Guide | Build Stronger Shoulders

Master the dumbbell lateral raise with our step-by-step guide. Learn proper form, avoid common mistakes, and build broader shoulders with this isolation exercise.

How to Perform

Stand 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 throughout the entire movement.
Raise the weights out to your sides in a controlled arc until your arms are parallel with the floor.
Pause briefly at the top of the movement to emphasize the contraction in the lateral deltoids.
Lower the dumbbells slowly back to the starting position to maintain tension on the muscles.
Ensure your torso remains stationary without using momentum or swinging the weights to complete the repetition.

Common Mistakes

Using excessive weight that forces you to swing your torso for momentum.
Shrugging your shoulders toward your ears which engages the traps too much.
Locking your elbows out completely, which increases joint stress.
Raising the weights significantly higher than shoulder height.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Trapezius
Forearms
Upper Back

Related Guides

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

Shoulders · Shoulders