Exercise guide

Dumbbell lateral raise: muscles worked and how to do it

The lateral raise lifts a dumbbell in each hand out to your sides until your arms are level with your shoulders. GymTribe's library lists it as Dumbbell Lateral Raise, with the side delts as its target muscle.

Illustration of a lateral raise, showing the start and end positions

How to do a lateral raise

Stand with your feet hip-width apart and hold a dumbbell at each side, palms facing in.
Lean forward very slightly and keep a soft bend in your elbows.
Raise the dumbbells out to your sides, leading with your elbows.
Stop when your arms are about level with your shoulders.
Lower them under control back to your sides.

These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.

Common lateral raise mistakes

Swinging the weight up
Use dumbbells you can lift without a body swing. Light is normal for this one.
Shrugging
Keep your shoulders down, so the side delts lift rather than the traps.
Lifting above shoulder height
Stop around shoulder level. Higher brings in the traps more.
Dropping the dumbbells
Lower them at least as slowly as you raise them.

How to track your lateral raise

Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.

Estimated 1RM, Epley formula

10 kg × (1 + 15 ÷ 30) ≈ 15 kg

A set of 15 at 10 kg estimates a one-rep max of about 15 kg.

Try the 1RM calculator →Strength tracking in GymTribe →

Dumbbell lateral raise questions

What muscles does the lateral raise work?

The side delts, the middle of the shoulder, with some help from the front delts and traps. In GymTribe's muscle map, each set of Dumbbell Lateral Raise counts toward the side delts.

How heavy should lateral raises be?

Much lighter than presses. The dumbbell is far from your shoulder at the top, so even a light weight is hard. Most people use moderate to higher reps.

Dumbbell, cable or machine lateral raise?

All three train the side delts. A cable keeps tension at the bottom, where dumbbells feel easy. GymTribe lists Cable Lateral Raise and Machine Lateral Raise as their own exercises.

How do I estimate my lateral raise one-rep max?

Use the Epley formula, weight × (1 + reps ÷ 30). A set of 15 at 10 kg estimates about 15 kg. The 1RM calculator on this site does the sum for any set.

How do I track my lateral raise in GymTribe?

Log each set's weight and reps under Dumbbell Lateral Raise. Every session adds a point to its charts: heaviest weight and estimated 1RM, best set volume and most reps, and best session volume and max session reps. A New PR alert appears when a set beats your heaviest weight, estimated 1RM or rep record.

More side delts exercises in GymTribe

GymTribe counts these toward the side delts too. The ones with a guide are linked.

Cable Lateral Raise
Machine Lateral Raise
Cable Upright Row
Standing Cable Y-raise
Lu Raise
Leaning Single-Arm Lateral Raise
Incline Dumbbell Lateral Raise
Lying Dumbbell Lateral Raise
Barbell Upright Row
Dumbbell Upright Row

More shoulders guides

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