Muscles Used • Exercise Type • Form Instruction • Tips and Techniques • Recommended Reps • Common Variations • Substitutions • Equipment Needed
 |  |
| Bottom | Top |
Primary Mover(s) | Muscles Used: | Secondary Mover(s) |
|---|---|---|
| Delts (S) |  | Delts (F) |
| Other Mover(s) | ||
| Traps |
See all the exercises at the:
Weight Training Exercises Database
– Dumbbell Side Lateral Raises –
Exercise Type:
Isolated Exercise, Pull Movement
Form Instruction:
Standing, holding dumbbells with in both hands, elbows slightly bent, raise both arms to the side simultaneously until parallel with floor and then lower to starting position again.
Tips and Techniques:
Keep elbows at a height equal to wrists as you raise the weights. Keep palms facing towards each other at the bottom of the exercise and downwards as you raise to keep the emphasis on the side delts.
Failing to do the above two things can result in unnecessary shoulder strain – if you find yourself gravitating towards making the mistake of raising the weights with your hands above the elbows, you are likely using too much weight. The side delts are a small muscle group and you won’t be able to handle a great deal of weight and maintain form – form is the key, don’t let your ego sabotage the effectiveness of the lift.
Do not lock your arms on this exercise. You want a slight bend at the elbow, just barely to keep it from locking out. The more you bend the elbow, the easier the exercise becomes due to leverage. Elbows bent at 90 degrees is a beginner variation – but lessening the load with slightly bent elbows will accomplish the same thing.
Do not raise the arms above the shoulders. Doing so takes the tension off the delts (putting it on the traps) and can cause shoulder problems.
Legs are shoulder width apart and knees are slightly bent. You can bend at the waist slightly to where you can bring the dumbbells together at the bottom of the exercise. Bending down further will shift the target muscle from the side deltoids to the rear deltoids (Bent-Over Lateral Raise).
Lateral Raises can also be done seated with the same form but are most commonly done standing.
Recommended Reps For Muscle Building:
6-12 the majority of the time, trying higher or lower reps on occasion.
Common Variations:
- One-Arm Lateral Raises – Your off arm holds on to a support (like a pole) allowing you to concentrate on one arm at a time.
- Lying Lateral Raises – Lying on your side with your off hand supporting your head and your legs sprawled for balance, you perform the lift in the same basic way.
- Bent-Over Lateral Raises – Targets the rear delts
- Front Raises – Targets the front delts
- Machine-Based Lateral Raises – Cable machines give you an option to perform the exercise as well as the occasional lever machine you might find.
Substitutions:
Upright Rows do a good job of targeting the side delts as well as Armpit Rows (start with dumbbells at sides and then pull them up as though you are trying to place them in your armpits). The Arnold Press can also hit the side delts a little bit.
Bodybuilding Equipment:
Dumbbells and Weights
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