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Side Lateral Raise

The Side Lateral Raise primarily targets your Shoulders. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Shoulders

How to perform Side Lateral Raise

  1. Step 1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
  2. Step 2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  3. Step 3. Lower the dumbbells back down slowly to the starting position as you inhale.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles do side lateral raises target?

The side lateral raise primarily targets the lateral head of the deltoid. It is an isolation movement designed to build shoulder width without significant involvement from other muscle groups.

What is the most effective way to position your arms during the lift?

Maintain a slight bend in the elbows and lead the movement with your knuckles or elbows. Avoid locking your arms completely straight to reduce unnecessary strain on the elbow joints.

What are the most common mistakes to avoid during this exercise?

Common errors include using excessive momentum by swinging the torso and shrugging the shoulders toward the ears. These mistakes shift the tension from the lateral deltoids to the traps and lower back.

How should a beginner progress if the movement feels too difficult?

Beginners should start with very light dumbbells or perform the movement with just bodyweight to master the mechanics. Focusing on a controlled tempo and a full range of motion is more important than increasing weight early on.

How should I program side lateral raises for optimal muscle growth?

Perform 3 to 4 sets of 12 to 20 repetitions, as the lateral deltoids often respond well to higher volume. This exercise can be performed 2 to 3 times per week provided there is adequate recovery between sessions.

Sample sets & reps for Side Lateral Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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