Lateral raise

An isolation lift for the side of the shoulder; use light weights and strict form.

• Muscle group: Shoulders
• Equipment: Dumbbells
• Difficulty: Beginner

Also known as: Dumbbell lateral raise, Side raise, Sidehævninger, Lateral raise med håndvægte, Sidehæv

How to do it

1. Stand tall with light dumbbells at your sides and a slight bend in the elbows.
2. Raise the arms out to the side to about shoulder height, leading with the elbows.
3. Lower slowly over two to three seconds.

Common mistakes

• Swinging the body to heave the weights up.
• Shrugging the shoulders toward the ears.

Alternatives

• Cable lateral raise
• Dumbbell shoulder press
• Machine shoulder press

Watch a video demonstration on YouTube

“The Perfect Lateral Raise (DO THIS!)” by Andrew Kwong (DeltaBolic) (opens YouTube)

Used in the programmes

• Upper / lower 4-day4 days a week
• Push / pull / legs 6-day6 days a week
• Hypertrophy 4-day split4 days a week
• Upper / lower hypertrophy 4-day4 days a week

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.