Primary Muscle Group(s): Shoulders (Side)
Secondary Muscle Group(s): Trapezius
1. This exercise can be performed standing or seated.
2. With both hands, grasp the dumbbells with the palms facing each other. The arms must be bent in order to stress the lateral deltoids.
3. If you are standing, make sure your feet are firmly planted on the floor spaced evenly at a little less than shoulder length. If you are seated, make sure your feet are firmly planted on the floor and the ankles almost touching each other.
4. Keeping elbows slightly bent, raise the dumbbells in an arc from the side of your body to level with your head. Slowly lower the dumbbells back to the start position. Repeat movement.
The side dumbbell lateral raise is a fantastic isolation exercise that directly targets the side deltoids (shoulders). The front deltoids are also hit, as well as the trapezius but these are secondary muscle groups.
This exercise is all about form and technique. Heavy weight is not a requirement for this exercise to be effective so make sure you get the form down.
This exercise can be done seated or standing.
Press play to view an instructional video on how to properly perform the side lateral.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.