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Dumbbell Lateral Raise

Also called: Side raise, lateral fly

Primary muscles: Deltoid

Secondary muscles: Supraspinatus, Trapezius

Joints / actions: Glenohumeral joint (abduction)

Plane: frontal

Equipment: dumbbells

What it is

Lifting light dumbbells out to the sides up to about shoulder height.

Purpose

Targets the middle deltoid to build shoulder width and abduction strength.

Starting position

Stand tall with a light dumbbell in each hand at your sides, elbows very slightly bent.

Step by step

Keeping a soft elbow, lift both arms out to the sides.
Stop around shoulder height, leading with the elbows.
Pause briefly, then lower slowly under control.

Breathing

Exhale as you lift; inhale as you lower.

Coaching cues

"Pour the water" — lead with the elbows, don't shrug the weights up with the traps.

Common mistakes

Using momentum/swinging; shrugging the shoulders; going far above shoulder height with heavy weight.

Easier regression

Perform seated, or one arm at a time with support.

Harder progression

Add a slow eccentric (3–4 s lowering) or a brief pause at the top.

Alternatives

Cable lateral raise, machine lateral raise.

Who may benefit

People wanting to strengthen and develop the side of the shoulder.

Who should modify or avoid it

Those with painful abduction or impingement symptoms — reduce range or substitute.

Why this exercise works

The middle deltoid is the main abductor of the arm, so raising the arm to the side directly loads it. Because leverage is high, light weights are plenty.

⚠ Safety note

Use light loads. If the movement pinches at the top, reduce the height or seek assessment.

Sources

“The middle fibers of the deltoid abduct the arm; the supraspinatus assists abduction.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.5 Muscles of the Pectoral Girdle and Upper Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19