Standing Dumbbell Lateral Raises

Person performing standing dumbbell lateral raises, lifting both arms outward from the sides to shoulder height

TARGET MUSCLES:

  • Middle deltoid (lateral deltoid): Primary shoulder muscle responsible for raising the upper arms outward to the sides.
  • Supraspinatus: Rotator cuff muscle that assists with shoulder abduction and stabilization.
  • Trapezius: Assists with shoulder blade stabilization and upward rotation as the arms are raised.
  • Serratus anterior: Works with the trapezius to support controlled shoulder blade movement during arm elevation.

START POSITION:

  • Stand upright with feet approximately shoulder-width apart and knees slightly bent.
  • Hold a dumbbell in each hand with the arms resting at the sides and palms facing the thighs.
  • Maintain a slight bend in the elbows and keep the wrists aligned with the forearms.
  • Engage the abdominal muscles and maintain a neutral spine with the shoulders relaxed.

PROCEDURE:

  • Exhale as you slowly raise both dumbbells outward to the sides, maintaining a slight bend in the elbows.
  • Keep the wrists in a neutral position without deliberately rotating the dumbbells or turning the thumbs downward.
  • Continue raising the arms until they reach approximately shoulder height, or a comfortable range of motion.
  • Pause briefly at the top of the movement without shrugging the shoulders.
  • Inhale as you slowly lower both dumbbells to the starting position under control.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid swinging the dumbbells, leaning sideways or using momentum to lift the weights.
  • Precaution: Do not force the arms above a comfortable shoulder range or deliberately turn the thumbs downward during the movement.
  • Precaution: Use manageable resistance to avoid excessive shoulder strain and maintain proper technique.
  • Beginner variation: Use lighter dumbbells and a smaller range of motion until shoulder strength and control improve.
  • Variation: Perform alternating lateral raises, lifting one arm at a time while maintaining an upright posture.