Dumbbell lateral raise

Dumbbells

Also called db lateral raise, side lateral raise

Dumbbell lateral raise, start position — Images: Free Exercise DB (public domain)

Dumbbell lateral raise, end position — Images: Free Exercise DB (public domain)

Stand holding a dumbbell in each hand at your sides. Raise both arms out to shoulder height with a slight elbow bend, then lower slowly.

Slight forward lean helps
Lead with the elbows
Stop at shoulder height
Slow lowering, no swinging

Movement

Pattern: Lateral raise
Type: Isolation, one joint moves
Sides: Both sides together
Equipment: Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

Side deltsMain
TrapsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 5 sources.
- 3/5 Fast and proven to build side delts in practice, but zero tension when stretched and peak tension when shortened. B tier. Jeff Nippard, The Best And Worst Shoulder Exercises @ 1:31videoExpert opinion2024checked by AI
- 4/5 Core side-delt option; slight forward lean, arms in the scapular plane and thumbs slightly above pinkies maximize activation and shoulder safety. Jeremy Ethier, 15 BEST Shoulder Exercises For Growth (And How To Use Them) @ 3:34videoExpert opinion2022checked by AI
- 4/5 Shown in multiple studies to light up the side delts more than other shoulder moves; a staple. Jeremy Ethier, 4 “Must Do” Exercises You’re Doing WRONG (Less Gains, More Injury) @ 1:32videoExpert opinion2019checked by AI
- 5/5 Likely the best bet for side delts, with consistently the highest activation among common shoulder moves; lean away and lead with the elbows. Jeremy Ethier, The Best Science-Based DUMBBELL Shoulder Exercises For Mass and Symmetry @ 3:06videoExpert opinion2019checked by AI
- 4/5 Elicited the highest mid-delt activation versus other common shoulder exercises in one study; recommended for lateral delts. Jeremy Ethier, The Best Science-Based Shoulder Workout for Size and Symmetry @ 3:33videoStudy2018checked by AI
Injury risk lower is better2.7
Moderate; needs attention to form or load. 3 sources.
- 3/5 Heavy, low-rep dynamic laterals stress the shoulder; use lighter loads and higher reps for the same growth. Renaissance Periodization, Safe Lifting Technique | Injury Prevention Made Simple #2 @ 11:12videoExpert opinion2022checked by AI
- 2/5 Offered as a lower-risk side delt alternative to the upright row if done correctly. Jeremy Ethier, 4 Exercises That Are Harming Your Shoulder (And What To Do Instead!) @ 3:02videoExpert opinion2018checked by AI
- 3/5 Raising with internal rotation (pouring pitcher) risks impingement over time; rotate slightly externally and lean forward or use an incline bench. Jeremy Ethier, The Best Science-Based Shoulder Workout for Size and Symmetry @ 4:35videoExpert opinion2018checked by AI
Loaded stretch higher is better1.0
Hardest part is at short muscle length. 1 source.
- 1/5 No tension on the side delts at the bottom where they are most stretched; tension peaks at 90 degrees. Jeff Nippard, The Best And Worst Shoulder Exercises @ 2:01videoExpert opinion2024checked by AI
Shoulder stress lower is better3.0
Moderate; fine for healthy shoulders with sensible load and range. 1 source.
- 3/5 Common form (above shoulder height, thumbs down, arms straight out) stresses the joint and links to impingement; scapular plane, external rotation and shoulder height minimize it. Jeremy Ethier, 4 “Must Do” Exercises You’re Doing WRONG (Less Gains, More Injury) @ 2:03videoExpert opinion2019checked by AI