Dumbbell Side Raise

The Dumbbell Side Raise , also known as lateral raises, is an excellent exercise that isolates and strengthens the lateral deltoid muscles (the middle part of the shoulders). This exercise helps build width and definition in the shoulders and contributes to a stronger and more stable upper body.

Correct Execution of the Dumbbell Side Raise

Follow these steps to perform the Dumbbell Side Raise correctly:

  1. Stand upright with your feet hip-width apart and dumbbells in your hands, hanging along the side of your body with your palms facing your thighs.
  2. Tighten your core and keep your back straight.
  3. With a slight bend in the elbows, slowly lift both dumbbells out to the sides until they reach shoulder height.
  4. Pause briefly at the top while keeping your shoulders stable.
  5. Slowly lower the dumbbells back to the starting position while controlling the movement.

Focus on a controlled movement without using momentum from the body.

Common Mistakes to Avoid

To maximize efficiency and avoid injury, be aware of these typical mistakes:

  • Swing with the body: Avoid using momentum from the hips or back. Keep the movement isolated to the shoulders.
  • Lifting too high: The dumbbells should not be lifted higher than shoulder height to protect the shoulder joints.
  • Hands in the wrong position: Make sure the palms are pointing slightly downward at the top of the movement, as if you are pouring water from a jug.

Modifications and Variations

Adapt the Dumbbell Side Raise to your level:

  • Beginners: Use lighter dumbbells or perform the exercise sitting to minimize the risk of swinging the body.
  • Advanced: Try performing the exercise with one arm at a time to challenge balance and activate the core.
  • Cable machine: Use a cable machine to maintain constant tension on the shoulders throughout the movement.

Number of Repetitions and Sets

Aim for 3 sets of 12-15 reps with a weight that challenges you without compromising form.

Breathing

Inhale as you lower the dumbbells and exhale as you lift them up. Correct breathing helps to stabilize the body and improve the efficiency of movement.

Video Demonstration

Watch this video for a visual guide to properly performing the Dumbbell Side Raise:

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