Lateral Raise Exercise Guide: How to Master the Lateral Raise

A lateral raise is a strength training shoulder exercise characterized by lifting a pair of dumbbells away from your body in an external rotation. Lateral raises work the trapezius muscle in your upper back as well as the deltoid muscle group in your shoulders—particularly the anterior and lateral deltoids.

With the proper form, lateral raises enhance muscle growth (a process known as hypertrophy) and increase your range of motion. Lighter-weight dumbbell exercises like lateral raises are a great way to build your strength for more rigorous exercises like shoulder presses and bench presses with a barbell.

For the lateral raise, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. Grab two dumbbells and stand with your feet hip-width apart with a slight bend in your knees. Your posture should be tall with your hips slightly bent forward with a neutral head and neck position. Your shoulders should be slightly ahead of your hips. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Distribute your weight evenly along your feet. Grip the floor with your feet to create a stable foot position. Hold the set of dumbbells by your sides with your palms facing your legs. Your palms should be slightly on the inside of your outer leg. Your arms should be long with a slight bend in your elbows. All repetitions should begin from this position.
2. Pretension your shoulders and hips while engaging your core.
3. Initiate the upward movement by slowly lifting your arms away from your body. Allow the shoulder blades to move naturally with the shoulder joint. Continue to raise your arms until your elbows are at shoulder height or just below your shoulders. You should still feel tension in your shoulders. Your palms should be facing the floor at the top of the movement.
4. Pause at the top of the movement.
5. Lower the dumbbells toward your legs in the same plane in which you lifted them. Return to the starting position while maintaining tension in your shoulders, then initiate a new repetition.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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