Lateral Raise
The lateral raise is an isolation exercise that primarily trains the side delts, with the traps assisting. Equipment: dumbbells. Suited to beginner lifters.
- Primary muscles
- Side Delts
- Secondary muscles
- traps
- Muscle group
- shoulders
- Equipment
- dumbbells
- Movement pattern
- Isolation
- Difficulty
- Beginner
- Also searched as
- dumbbell lateral raise, lateral raises, side lateral raise
Complete lateral raise guides
- Proper formLateral Raise: Proper Form, Step by StepDefinitive step-by-step guide to lateral raise proper form: setup, cues, breathing, tempo, common mistakes and fixes, plus short FAQ and safety notes.
- Muscles workedLateral Raise: Muscles Worked and Best AlternativesWhich muscles does the lateral raise train? Learn the primary and secondary muscles, programming guidelines, and 4 practical alternatives for different equipment and limitations.
- Sets and repsHow Many Sets and Reps for the Lateral Raise?Clear, evidence-aware guidance for lateral raise sets, reps, weekly volume and progression by goal (strength, hypertrophy, endurance), plus when to add weight vs reps.
- Common mistakesThe Most Common Lateral Raise Mistakes (and How to Fix Them)Learn the 6 most common lateral raise mistakes, why they happen, what they cost, and one concrete fix for each to protect your shoulders and get stronger delts.
- At-home alternativesLateral Raise Alternatives at Home (Minimal Equipment)Five practical at-home substitutes for the lateral raise using bands, dumbbells, or bodyweight; what each preserves and loses versus the standard lateral raise, and when to use them.
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