Dumbbell Lateral Raises Are a Simple (But Easy to Mess Up) Move. Here’s How to Do Them Right

Some of the simplest strength training exercises can low-key be the most challenging. A push-up or a pull-up, for example, can stump even experienced exercisers. Lateral raises might not immediately come to mind as a tough move, but try to grab a sizeable dumbbell and bang out a few reps, and you’ll probably reconsider.

What makes lateral raises so difficult? This move laser-focuses on one small but mighty part of your shoulder muscles and—if you do them with proper form—doesn’t really allow other upper-body muscles to help out. Because of that, mastering this move is trickier than it looks. Here’s your complete guide to doing lateral raises the right way, including which muscles they work, the benefits they offer, and common mistakes to avoid so you can get those shoulders burning in the best way.

What Are Lateral Raises?

Lateral raises are a classic shoulder exercise and a pretty straightforward move, says Peloton instructor Rad Lopez. You stand with your arms at your sides and raise them up laterally—that is, out to the sides—until they’re at about shoulder height. Do this with empty hands, and you might not feel a thing. With some dumbbells, however, you’ll feel your shoulder muscles light up.

What Muscles Do Lateral Raises Work?

First, a little shoulder anatomy: Your shoulder is a ball-and-socket joint with several muscles surrounding it. However, when most people talk about their shoulder muscles, they mean the deltoid, a triangle-shaped muscle that covers the topmost section on the outside of your arm like a cap. It’s divided into three sections: anterior (front), lateral (middle or medial), and posterior (rear) portions.

Lateral raises primarily work the lateral deltoid muscles, explains John Gallucci Jr., physical therapist and CEO of JAG-ONE Physical Therapy. It’s an isolation exercise, meaning “it only concentrates on your lateral deltoids and optimizes increasing strength in this area,” he says.

A few other muscles get in on the action, too, though to a much lesser degree than the lateral deltoid. You’ll also use your front deltoids and upper traps (back muscles stretching from your neck to shoulder) a little bit, too, Gallucci adds. “Lateral raises also minimally use the posterior (rear) deltoid, the supraspinatus (rotator cuff muscle), and serratus anterior (muscle above your ribs and under your armpit).” 

The Benefits of Dumbbell Lateral Raises

Strengthening your medial deltoids can help create stronger, more functional shoulders overall. “Lateral raises help increase shoulder mobility, range of motion, stability, and strength,” Gallucci says. This allows you to move more efficiently in daily life (think: when you’re reaching up into a cabinet), and also reduces the risk of shoulder injuries. “It’s important to keep our joints healthy to reduce the risk of injury and issues with movement in an area like the shoulder in years to come,” he says.

Strengthening your shoulders can also help improve performance in sports or other exercises involving the upper body. “The perks of strengthening these muscles are, of course, to lift heavier, but also to stabilize the joints,” Rad says. “This exercise is also a great exercise to rehab the shoulders from any previous injuries.”

If you’re after visible results, lateral raises can help with that, too. “The main benefit of lateral raises is its effectiveness in building the muscles in the outer areas of your shoulders,” Gallucci says. “Doing this exercise can help you achieve defined shoulders and upper arms that have a rounded appearance.”

How to Do Dumbbell Lateral Raises

Here’s how to do lateral raises with proper form, according to Gallucci.

Form Tips and Mistakes to Avoid

Lateral raises are a simple movement, but there are a lot of mistakes people make when doing them. Here’s how to make sure you’re doing lateral raises with good form. 

How High Should Lateral Raises Go?

You’ll see people in the gym doing lateral raises like they’re trying to fly away—don’t follow their lead. “Lift the dumbbells until your arms are parallel to the ground and in line with, or slightly below, your shoulders,” Gallucci says. “Avoid raising them higher than shoulder level to prevent excessive strain on the shoulder joints.” If you feel a pinching or discomfort in your shoulders, don’t go so high.

Form Tips

“Stand up straight and try not to bend at the waist at all,” Rad says. “Tighten your core and with a very slight bend at the elbow, lift your arms to shoulder level.” Lead with your elbows when lifting—not with your hands—and control the movement on both the eccentric (lowering) and concentric (lifting) portions of the exercise, Rad adds. Try a 3-second count up, and a 3-second count down.

5 Form Mistakes to Avoid

1. Lifting Too Heavy

Make sure you don’t choose weights that are too heavy for this move, Rad says. Doing so will compromise your form. “Make sure you can do eight to 10 good reps with the weights you’ve chosen,” Rad says.

2. Using Momentum

Don’t swing the weights, Gallucci says. This allows your body to cheat its way through the movement, and your deltoids aren’t actually doing the work to lift the weights. Avoid hinging forward or using your hips during this move, Rad adds.

3. Leading With Your Hands

“If your hands are going higher than your elbows, you’re doing this exercise incorrectly,” Gallucci says. “This error removes tension from your deltoids and decreases your range of motion.” Instead, lead with your elbows, he says.

4. Pointing Your Thumbs Down

“Doing this is putting your rotator cuff at risk, causing potential injury,” Gallucci says. “Make sure your thumbs point up a bit at the top of the movement to allow for external shoulder rotation.”

5. Shrugging Your Shoulders

“Focus on keeping your shoulders down and relaxed throughout the movement,” Gallucci says.

Dumbbell Lateral Raises: 5 Modifications and Variations

1. Alternating Lateral Raise

A good modification would be to alternate sides, Rad says. This turns the move into a unilateral exercise, increasing the demand on your core as it works to keep you from leaning to the side. It also helps you to focus on form one arm at a time.

2. Thumbs-Up Grip

Instead of using a standard grip with palms facing down, try a thumbs-up grip, Gallucci says. “This can help engage different muscles within the shoulder complex,” he says—specifically, putting more emphasis on the front deltoid. 

3. Seated Lateral Raises

Doing lateral raises while seated helps eliminate momentum and isolate the shoulder muscles more effectively, Gallucci says.

4. Bent-Arm Lateral Raise

Research shows that this version of the move engages your triceps, front deltoid, and upper traps in addition to working your medial deltoids. Because the weight isn’t as far away from your body, it’s also easier for beginners to build up strength. 

5. Banded Lateral Raises

No dumbbells? Try lateral raises with a long resistance band, which research shows is just as effective at activating your medial deltoids as dumbbells. If your band isn’t long enough to perform this move as described below, stand on one end and perform raises with one arm at a time.

How to Incorporate Dumbbell Lateral Raises Into Your Workout Routine

You can add lateral raises into any of your upper body workouts. “Aim to perform lateral raises two to three times per week, with at least one day of rest between sessions to allow your muscles to recover and adapt,” Gallucci says.

If you’re a beginner or new to the move, start with light weights. “As you become stronger and more proficient with the exercise, gradually increase the weight while maintaining proper form,” Gallucci says.

And if you want to target your whole shoulder, try doing a circuit or triset of front raises, lateral raises, and reverse flies to target all three parts of your deltoids, Rad says.

To challenge your arms and shoulders even more, try a Peloton strength class with Rad by downloading the Peloton App.