Side Lateral Raise (Dumbbell)
This isolation exercise targets the medial deltoids (side shoulders), improving shoulder definition and strength. It's performed by raising dumbbells to the sides, keeping a slight bend in the elbows.
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Side Lateral Raise (Dumbbell)
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Step-by-Step Instructions
1. Starting Position
Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body. Maintain a slight bend in your elbows throughout the exercise.
- Keep your core engaged
- Maintain a neutral spine
2. Raise Dumbbells
Slowly raise the dumbbells out to the sides until your arms are parallel to the floor or slightly above, keeping a slight bend in the elbows. Focus on a controlled movement.
- Avoid using momentum
- Focus on feeling the contraction in your side deltoids
3. Peak Contraction
Pause briefly at the top of the movement to fully engage the side deltoids.
- Squeeze your shoulder muscles at the peak
4. Lower Dumbbells
Slowly lower the dumbbells back to the starting position, maintaining control.
- Avoid dropping the weight
- Maintain tension in the muscles throughout the entire movement
5. Repeat
Repeat the movement for the desired number of repetitions.
- Focus on proper form over quantity
- Adjust weight as needed
Form Tips
✓Controlled Movement
Focus on slow, controlled movements throughout the entire exercise, avoiding momentum.
✓Elbow Position
Maintain a slight bend in your elbows. Avoid locking them out.
✓Shoulder Alignment
Keep your shoulders down and relaxed to prevent unwanted muscle activation.
✓Proper Weight Selection
Use a weight that allows you to maintain proper form throughout the entire set.
Common Mistakes
Using excessive weight
Reduce the weight to maintain proper form and avoid using momentum.
Arching the back
Engage your core muscles and maintain a neutral spine throughout the exercise.
Raising arms too high
Focus on raising your arms to shoulder height, maintaining the movement within the shoulder joint.
Swinging the dumbbells
Focus on controlled movements, avoiding any jerky or swinging motions.
Incompletely lowering the dumbbells
Ensure full range of motion by lowering the dumbbells completely to the starting position.
Alternative Exercises
- Cable Lateral Raise
- Seated Lateral Raise
Complementary Exercises
- Overhead Press
- Front Raises
- Bent-Over Rows
