Exercise · vertical push
Dumbbell lateral raise
Dumbbell lateral raise is a beginner-friendly vertical push movement that trains side_delts, done with dumbbells. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 12–20 reps, tempo 1-0-3.
The most common mistake is swinging heavy dumbbells with a shrug. If dumbbells or the movement itself doesn't suit you, Cable lateral raise or Band lateral raise or Machine shoulder press or Wall slides cover the same pattern. It's usually held back for shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Slight forward lean, elbows slightly bent | थोड़ा आगे झुको, कोहनी थोड़ी मुड़ी |
| 2 | Raise to shoulder height, lead with the elbows | कंधे की ऊँचाई तक, कोहनी से लीड करो |
| 3 | Lower slowly; light weight, strict form | धीरे नीचे, हल्का वज़न, सही फॉर्म |
Equipment & who it fits
Needs dumbbells, rated beginner, held back for shoulder issues. Search "lateral raise form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Dumbbell lateral raise work?
- Dumbbell lateral raise primarily trains side_delts, using a vertical push pattern with dumbbells.
- What's the most common mistake with Dumbbell lateral raise?
- Swinging heavy dumbbells with a shrug
- What can I do instead of Dumbbell lateral raise?
- The closest substitutes in this database are cable lateral raise, band lateral raise, machine shoulder press, wall slides, which train the same pattern with different equipment.