Dumbbell Lateral Raise
Also called: side raise, db lateral raise, dumbbell side raise
Side-delt isolation that builds the width no press can. Light weights, long levers, zero ego.
Technique
How to do it
- 1
Dumbbells at your sides, slight forward lean, soft elbows.
- 2
Raise out and slightly forward, leading with the elbows.
- 3
Stop at shoulder height, pinkies a touch higher than thumbs.
- 4
Lower on a 2–3 second count.
Cue bank
Two cues, picked by context
Internal cues for growth work at moderate loads; external cues when the bar is heavy. The app switches automatically.
“Feel the side delt push the weight away from your body.”
“Reach for the walls on both sides.”
Common faults
What to watch for
Standard coaching taxonomy for this movement. A dedicated Harry Spotter rubric is on the roadmap.
Swinging heavy dumbbells
Traps and momentum split the paycheck.
Fix: Drop 30%; pause one second at the top.
Raising above shoulder height
Extra height recruits traps, not delts.
Fix: Stop at parallel; height isn't the goal, tension is.
Dead-straight elbows
Lever too long, shoulder joint complains.
Fix: Keep a soft ~15° elbow bend.
Substitutions