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The Dumbbell Lateral Raise is an upper body exercise that primarily targets the deltoids but also works the traps. This is an isolation exercise which is well suited to beginner lifters.



  • Pick up two dumbbells and hold them by your sides with arms straight and palms facing in.
  • Lift the dumbbells directly out to the side, keeping a slight bend in your elbows, until your arms are parallel with the floor.
  • Keep your body upright and avoid using momentum to bring the dumbbells up. From the top position slowly lower the dumbbells back down to your sides.
  • Lead with your elbows – your hands should remain below your elbows throughout the exercise.

Shoulder Muscle Diagram.

Shoulder Muscles