Dumbbell lateral raise
Dumbbells at the sides, the arms rise out to just below shoulder height in the shoulder blade's plane and lower slowly: a mainstay of the strength programmes for neck and shoulder pain, with a load that is the same all the way up.
Lateral raise family
Dumbbell lateral raise
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Source-researched guide. Clinical review is pending.
How to move
- Stand tall with a light dumbbell in each hand at the sides.
- Raise the arms out and slightly forward, elbows soft, to just below shoulder height.
- Lower slowly.
Form cues
- Choose a weight you can lower over two or three seconds.
- No swinging: the trunk stays still.
Practice and cautions
No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Mass General's patient handout on strength training for the shoulder lists standing lateral raises among the exercises to avoid and suggests bent-over or face-down raises instead (see the shoulder-blade family). If raising your arm out to the side hurts, switch to those. The weight that lets you lift without shrugging or swinging is lighter than you expect, so start there. If your shoulder pinches near the top, stop just below shoulder height and turn your thumbs slightly upward rather than pushing through it. After heart surgery through the breastbone, or a heart or lung transplant, follow your surgeon's advice before pushing, pulling or lifting with your arms. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
- Andersen 2010 · Lateral raises with elastic tubing and with dumbbells compared: activation rose with load for both (EMG, Physical Therapy) ↗
- Andersen 2008 · Specific strength training, reverse flies among its five exercises, relieved neck muscle pain (RCT) ↗
- Mass General Sports PT · Strength training for the shoulder (the triceps machine among the shoulder-safe machines; behind-the-neck pulldowns to avoid) ↗
- Free Exercise DB · alias and muscle metadata ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.
What it works
Muscles
Main: Shoulders. Also: Neck.
Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.
Equipment
A dumbbell
Level
Beginner. See the easier and harder options above.
Workouts that use it
- Dumbbell upper body workout · 40 min
- Shoulder workout · 40 min
- Full-body dumbbell workout B · 35 min
- Upper body gym workout · 50 min
- Push day workout · 55 min
- Dumbbell upper body workout B · 45 min
- Drop-set workout: shoulders and arms · 20 min
- Bodybuilding upper-body workout: chest, back, shoulders and arms · 60 min
Show all 14 workoutsShow fewer workouts
- Barre strength workout: heavier lifts, pliés, pulses and holds, seat, arms and core · 45 min
- Beginner barre workout at home: pliés, rises, leg lifts and holds at a chair, then mat work · 25 min
- Shoulder workout at home: presses, lateral raises and rear-shoulder work · 30 min
- Shoulders and arms workout: presses, raises, curls and extensions (gym) · 45 min
- Traps workout: shrugs, rows, raises and carries · 30 min
- V taper workout: lats, side shoulders and rear shoulders (gym) · 45 min
Pain guides that use it
Part of a staged plan, with when to get help first.
- Neck pain: exercises that help, and when to get it checked
- Tech neck: what really helps desk and phone neck pain
- Whiplash: exercises for recovery, and what the trials found
- Neck arthritis (cervical spondylosis): exercises, scans and warning signs
- Tension headaches: relief, prevention, and how they differ from neck headaches
- Neck pain when cycling: position, reach, looking up from a low position, and exercises that help
- Neck pain when swimming (swimmer's neck): breathing, head position and how to build back
- Neck pain from sleeping: waking with a sore neck, pillows, positions and exercises
Show all 15 pain guidesShow fewer pain guides
- Shoulder pain after a workout: soreness or injury, the lifts behind it, and training again
- Neck pain in women: desk work, stress, migraine, pregnancy, the menopause and heart attack signs
- Upper back pain in women: desk work, the neck and ribs, bra fit and breasts, bones, and heart signs
- Neck pain in men: desk and site work, the gym and sport, whiplash, trapped nerves and heart signs
- Shoulder pain when doing lateral raises: the rotator cuff, height, angle, thumbs and what helps
- Shoulder pain when doing upright rows: the pinch at the top, grip width, elbow height and swaps
- Neck pain when doing shrugs: the upper traps, your head, rolling, heavy loads, headaches and swaps
Guides that use it
- Trigger points guide
- Exercises for lymphoedema (lymphedema)
- Exercise with a stoma
- Sets and reps guide
- Rest between sets guide
- How to build muscle guide
- Drop sets guide
- Compound vs isolation guide
Show all 29 guidesShow fewer guides
- Free weights vs machines guide
- Lateral raises guide
- How to get wider shoulders guide
- How to lose arm fat guide
- Arnold press guide
- Upright rows guide
- Front raises guide
- Push press guide
- Cuban press guide
- Cable lateral raises guide
- Shoulder press machine guide
- Dumbbell shoulder press guide
- Bigger traps guide
- How to bulk up guide
- How to get a V taper guide
- Build muscle at home guide
- Strengthen your neck guide
- Build muscle as a woman guide
- Toned arms guide
- Bodybuilding guide
- Barre guide
Similar moves
3D demoCable lateral raiseBeginner · A cable machine
3D demoLateral raise to front raiseBeginner · A dumbbell
3D demoPalms-back lateral raiseBeginner · A dumbbell
3D demoSeated cable lateral raiseBeginner · A cable machine + A bench or box
3D demoSeated dumbbell lateral raiseBeginner · A dumbbell + A bench or box
3D demoSide-lying incline lateral raiseBeginner · A dumbbell + A bench or boxBrowse more
Questions people ask
What muscles does the Dumbbell lateral raise work?
Mainly the shoulders, with help from the neck.
What equipment do I need for the Dumbbell lateral raise?
A dumbbell.
Is the Dumbbell lateral raise good for beginners?
It is graded beginner, so it suits most people starting out. When it feels easy, try the Smith machine upright row.
What is an easier alternative to the Dumbbell lateral raise?
Try the Band lateral raise. Both are written steps in the same progression.
How do I make the Dumbbell lateral raise harder?
Progress to the Smith machine upright row or the Upright barbell row. Follow that guide’s technique and any stated timing.