Shoulders
Schoulder Raise (Dumbbell)
Build broader, more resilient shoulders with this fundamental isolation movement for the lateral deltoids.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.