Lateral raises are one of the most popular isolation exercises for building shoulders, particularly the side delts, which broaden the appearance of the shoulders. While this movement is quite simple, if performed with improper technique, the results will be suboptimal.
If you lift too heavy a weight, the target shifts. Instead of engaging the shoulder muscles, the trapezius muscles become more active. To avoid repeating this mistake, it's a good idea to read this article in its entirety.
The Correct Way to Laterally Raise a Dumbbell (Step-by-Step)
1. Starting Position
Start by standing up straight with your feet shoulder-width apart to stabilize your body while lifting. Hold the dumbbells at your sides (either thigh or thigh) with a relaxed but firm grip.
Make sure your elbows are slightly bent from the start, as this helps the shoulder joints feel more comfortable and allows for more controlled movement. Try to maintain a neutral body position, with an open chest, a lightly engaged core, and a straight gaze.
A crucial aspect that's often overlooked is shoulder position. Keep your shoulders relaxed and avoid lifting them upwards, as doing so can transfer more weight to the neck/upper traps than to the side delts.
Before starting to lift, make sure your body isn't leaning, your waist isn't arched too much, and the dumbbells aren't resting tightly on your thighs. A clean starting position is crucial because it determines the quality of subsequent repetitions. If you start incorrectly, the subsequent movements will often be disorganized.
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2. Lifting Movement
During the lateral dumbbell raise, raise both arms to the sides simultaneously in a controlled motion, rather than throwing them with a body swing. Imagine pushing the dumbbells to the sides with your elbows leading the movement, while your shoulders remain relaxed.
Keep your core engaged and your body stable so the load is fully applied to the lateral shoulder muscles, not the back or trapezius . Stop the movement when your arms are parallel to your shoulders. Avoid lifting too high, as this can reduce focus on the lateral delts and cause shoulder strain more quickly.
For hand position, keep your wrists parallel or slightly angled, but the important thing is to stay comfortable and neutral, avoiding excessive flexion. Focus on control, maintain a consistent tempo, and feel your shoulders engage with each repetition.
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3. In the Down Phase
Slowly lower the dumbbells for 2-3 seconds until they return to the starting position. Don't rush. This phase is crucial because your shoulder muscles continue to engage while supporting the weight, so this is where the quality of your repetitions truly shines.
Keep your shoulders relaxed, your elbows slightly bent, and your body position stable. The key is to control the weight, not just complete the repetition. Avoid dropping the dumbbells, as this reduces muscle stimulation.
This habit also messes up your technique and increases the risk of shoulder pain and injury. If you can't lower the bar with control within 2–3 seconds, it's a sign the weight is too heavy. Lower the weight first to maintain a smooth movement and maximize results.
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Common Mistakes When Doing Dumbbell Lateral Raises
The most common mistake when doing dumbbell lateral raises is swinging your body and using too much weight. When you swing, the momentum exerted is greater than the shoulder muscles, making the exercise feel tiring but not maximizing the work on your side delts.
Too much weight also often compromises technique. Movements become uncontrolled, the body bobs up and down, and the training goal is missed. Lateral raises require control, so it's best to use lighter weights but maintain consistent repetitions.
Other common mistakes include lifting the dumbbells too high (past shoulder level), keeping your elbows too straight, and shrugging your shoulders. Lifting too high can make other muscles (especially the traps/upper trapezius) more dominant, causing shoulder strain more quickly.
Elbows that are too straight can also cause joint discomfort and reduced movement control. Ideally, keep your elbows slightly bent, keep your shoulders "down" (not up to your ears), and then raise them to about shoulder level at a steady pace to fully engage your side delts.
If you want wider shoulders, don't just lift weights.
If your goal is to build broader, more proportionate shoulders, technique is always more important than weight. Too much weight often results in uncontrolled movements, a swaying body, and the shoulder muscles aren't working optimally.
Therefore, it's better to use a weight you can still fully control than to force it and miss the target. You must be able to control your movements to maximize muscle contraction.
Feel your shoulders working with each rep, not just the count. When you train with the right tempo, consistent range of motion, and gradual progression, the results are much better. Happy training, Svargans!
