Lateral Raise: How to Do It, Muscles Worked and How Heavy to Go
How to do a dumbbell lateral raise with good form, the muscles it works, the mistakes that hand the work to your traps, how heavy to go and whether any exercise beats it for wider shoulders.
The lateral raise is a shoulder exercise in which you lift a pair of light dumbbells out to your sides until your arms reach shoulder height. It is the most direct way to train your side deltoids, the muscles that give your shoulders width, and it also works your upper traps. It needs little equipment and suits beginners, home trainers and lifters over 40.
| Primary muscles | Side (lateral or medial) deltoid |
| Secondary muscles | Rear and front deltoids, upper trapezius, supraspinatus (a rotator cuff muscle) |
| Equipment | A pair of light dumbbells; or a cable, a resistance band or two filled water bottles |
| Difficulty | Beginner |
| Movement pattern | Shoulder abduction (raising the arm out to the side); an isolation lift usually trained on push or shoulder days |
| Good for | Wider shoulders, balanced shoulder development, home workouts with light weights |
| Starting sets and reps | 2 to 3 sets of 12 to 15, 2 days a week |
How to do a lateral raise
- Stand tall with your feet hip-width apart and a light dumbbell in each hand at your sides, palms facing your body.
- Soften your knees, brace your stomach and lean forward slightly from your hips.
- Bend your elbows a little and keep that angle fixed for the whole set.
- Raise your arms out to the sides, leading with your elbows. Let them travel slightly forward of your body rather than straight out.
- Stop at shoulder height, upper arms level with your shoulders, and pause for a moment.
- Lower slowly, over 2 to 3 seconds, until the dumbbells are back at your sides.
- Repeat without swinging or rocking.
Form cues
- Feel it on the outside of your shoulders, not in your neck.
- Think of pushing the dumbbells out to the walls rather than up to the ceiling.
- Shoulders down, neck long. Some upper-trap work is normal; shrugging is not.
- Breathe out as you lift and in as you lower.
- If you need to swing, the weight is too heavy.
Muscles worked
The side deltoid lifts your arm out to the side, and the lateral raise loads it more directly than any press. In 13 trained men lifting 60% of their maximum, the lateral raise drew about 30% of the side delt’s maximum activity, against 28% in a shoulder press and 5% in a bench press. It also worked the rear delt harder than any other exercise tested, at 24% against 11% in the press (1). A review of 33 muscle-activity studies ranked raises out to the side, along with rear-delt raises, as the top side-delt exercises (2).
Arm rotation shifts the work. In 10 competitive bodybuilders, raising with the arm turned inward, thumbs down as if pouring a jug, drew more rear delt, triceps and upper trap activity, while a neutral arm worked the side delt more than an outward-turned arm (3). The review found the thumbs-down raise produced the highest side-delt activity of all (2). That may not be worth it: in 20 people, a thumbs-down arm raise tipped the shoulder blade forward more than a thumbs-up raise, which the authors said narrows the space the rotator cuff tendon passes through (4).
Your upper traps always join in, because they rotate the shoulder blade upward as your arm rises. In 12 women aged 30 to 60 with chronic neck-muscle pain, the lateral raise worked the upper trapezius at about 97% of maximum with only 3 to 10 kg, about 7 to 22 lb (5).
Activity is not growth, though. The best growth data come from a 2025 trial in 24 trained men and women: five sets of lateral raises to failure, twice a week for eight weeks, thickened the side delt by 3.3% to 4.6%, and dumbbells and cables worked equally well (6).
Common mistakes
- Going too heavy and swinging. Momentum does the lifting. Fix: a lighter weight, a 2 to 3 second lowering, or the seated version.
- Shrugging toward your ears. Fix: shoulders down, a slight forward lean, and stop at shoulder height.
- Lifting far above shoulder height. It adds little for the side delts and pinches some shoulders. Fix: stop when your upper arms are level.
- Bending the elbows as you lift. It shortens the lever and turns the raise into a different lift. Fix: set a slight bend and keep it.
- Pouring the jug. Fix: palms down with thumbs level or slightly up (3, 4).
- Dropping the weights. Fix: lower under control, which is half of every rep.
Variations: easier and harder
| Level | Variation | Why and when |
|---|---|---|
| Easiest | Raise with no weight or with water bottles | Learning the arm path; first sessions after a layoff |
| Easier | Seated lateral raise | Removes momentum; good if balance is an issue |
| Joint-friendly | Bent-arm raise, elbows at about 90 degrees | Shorter lever, easier on the elbows; less side-delt work than a straight-arm raise (3) |
| Home | Band lateral raise, standing on the band | Tension rises toward the top; bands built strength about as well as weights in a meta-analysis of eight trials (7) |
| Standard | Standing dumbbell lateral raise | The reference version described above |
| Standard | One-arm cable lateral raise | Grew the side delt as well as dumbbells (6); steady tension at the bottom |
| Harder | Lean-away raise, holding a post with your free hand | Longer range at the bottom; no trial shows extra growth |
| Harder | Pauses at the top, slow lowering or drop sets | More effort without heavier dumbbells |
If the top of the movement pinches, raise only to the height that feels comfortable and use the bent-arm or band version. The lateral raise barely trains the back of the shoulder, so pair it with the face pull. For a bodyweight press that also works the side delts, see the pike push-up.
Sets, reps and how often
| Goal | What to do | How often |
|---|---|---|
| Beginners | 2 sets of 12 to 15 with a light weight, stopping 2 or 3 reps short of failure | 2 to 3 days a week |
| Wider shoulders (muscle) | 2 to 4 sets of 10 to 20, with the last few reps a real struggle | 2 days a week |
| Endurance and shoulder resilience | 2 to 3 sets of 15 to 25 with short rests, under 90 seconds | 2 to 3 days a week |
For beginners, the American College of Sports Medicine recommends loads you can lift 8 to 12 times on 2 to 3 days a week, and more than 15 reps with short rests for endurance (8). Its 2026 review found muscle growth improved with at least 10 sets per muscle per week (9). Growth keeps rising with more sets, but with diminishing returns (10). Presses count too, since they also work the side delts; our guide to how many sets per muscle per week has the details.
Should you go heavy or light on lateral raises?
Light to moderate, taken close to failure. A meta-analysis of 21 studies found light loads, at or below 60% of maximum, built as much muscle as heavy loads when sets went to failure, though heavy loads built more maximal strength (11). We grade that claim A in our evidence index. It suits the lateral raise, where heavy dumbbells mostly invite swinging and shrugging.
Is 20 lb good for lateral raises? What about 40 lb?
We found no published norms. Because the dumbbell sits at the end of a nearly straight arm, people raise far less than they press; the women in the neck-pain study above used 3 to 10 kg, about 7 to 22 lb (5). As a rule of thumb, 20 lb dumbbells for 10 or more strict reps is a solid working weight, and a strict 40-lb raise is rare. If you can only move 40s by swinging, lighter dumbbells will train your side delts better. Our guide to adjustable dumbbells for a home gym covers sets that go up in small steps.
Is there a better exercise than lateral raises?
For the side delts specifically, not clearly. The overhead press works them almost as hard, at about 28% against 30% in the study above (1), and cables matched dumbbells for growth (6). The press also trains the front delts and triceps, so most programs pair one press with one raise. With no equipment, our shoulder workout at home explains what the evidence does and does not support, and our resistance band guide covers the cheapest way to add load.
Is it safe? Who should be careful
For most people, yes, as long as you stay light and pain-free. Stop if you feel sharp pain, a pinch at the top of the lift, or pain, numbness or tingling running down your arm.
- Shoulder pain over 40. Rotator cuff changes are common with age, even in people with no pain. In a pooled analysis of 6,112 shoulders, they were found in 9.7% of people aged 20 and under and in 62% of those aged 80 and over (12). Light raises in a comfortable range are usually fine. If pain lasts more than a couple of weeks or wakes you at night, see a physical therapist.
- Neck pain. Strength work can help. In a trial of 48 women in computer-heavy and other repetitive jobs who had chronic neck-muscle pain, 10 weeks of strength training for the neck and shoulder muscles cut their worst pain by about 79%, while cycling helped little (13). Start light, since raises work the upper traps hard (5).
- Pregnancy. The American College of Obstetricians and Gynecologists says exercise is safe and desirable in an uncomplicated pregnancy, with some changes (14). Seated raises help if your balance shifts.
- Recent shoulder injury or surgery. Follow your surgeon’s or physical therapist’s plan before adding load.
This page is general information, not medical advice; see our medical disclaimer.
Watch it done
Our video Build massive shoulders: 5 best dumbbell exercises teaches the lateral raise as the second of its five moves. Its cues match this page: palms facing your body, a slight bend in the elbows, raising to shoulder height, a brief pause at the top, a slow lowering and no momentum, with a warning that going too heavy hands the work to your traps. Our video The only 5 shoulder exercises you need also covers it second, adding the slight forward lean and the cue to lead with your elbows.
Looking for your next move? Browse every guide in our exercise library, sorted by muscle group, equipment and level.
Sources
- Campos YAC, et al. Different shoulder exercises affect the activation of deltoid portions in resistance-trained individuals. J Hum Kinet. 2020;75:5-14. PubMed 33312291
- Rabello R, et al. Activation of the three deltoid muscle portions during common strengthening exercises: a systematic review. J Bodyw Mov Ther. 2024;40:1309-1325. PubMed 39593452
- Coratella G, et al. An electromyographic analysis of lateral raise variations and frontal raise in competitive bodybuilders. Int J Environ Res Public Health. 2020;17(17):6015. PubMed 32824894
- Thigpen CA, et al. Scapular kinematics during supraspinatus rehabilitation exercise: a comparison of full-can versus empty-can techniques. Am J Sports Med. 2006;34(4):644-652. PubMed 16282575
- Andersen LL, et al. Muscle activation during selected strength exercises in women with chronic neck muscle pain. Phys Ther. 2008;88(6):703-711. PubMed 18339796
- Larsen S, et al. Dumbbell versus cable lateral raises for lateral deltoid hypertrophy: an experimental study. Front Physiol. 2025;16:1611468. PubMed 40692697
- Lopes JSS, et al. Effects of training with elastic resistance versus conventional resistance on muscular strength: a systematic review and meta-analysis. SAGE Open Med. 2019;7:2050312119831116. PubMed 30815258
- American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. PubMed 19204579
- Currier BS, et al. American College of Sports Medicine position stand. Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: an overview of reviews. Med Sci Sports Exerc. 2026;58(4):851-872. PubMed 41843416
- Pelland JC, et al. The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Med. 2026;56(2):481-505. PubMed 41343037
- Schoenfeld BJ, et al. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2017;31(12):3508-3523. PubMed 28834797
- Teunis T, et al. A systematic review and pooled analysis of the prevalence of rotator cuff disease with increasing age. J Shoulder Elbow Surg. 2014;23(12):1913-1921. PubMed 25441568
- Andersen LL, et al. Effect of two contrasting types of physical exercise on chronic neck muscle pain. Arthritis Rheum. 2008;59(1):84-91. PubMed 18163419
- American College of Obstetricians and Gynecologists. Physical activity and exercise during pregnancy and the postpartum period: ACOG Committee Opinion, Number 804. Obstet Gynecol. 2020;135(4):e178-e188. PubMed 32217980
This article is for informational purposes only and is not medical advice. See our Medical Disclaimer before changing your exercise, diet, or supplement routine.
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Frequently asked questions
Which muscle does the lateral raise work?
Mainly the side (lateral) deltoid, the part of the shoulder that gives it width. It also works the rear and front deltoids, the supraspinatus of the rotator cuff and the upper trapezius, which helps rotate the shoulder blade as the arm rises. In one EMG study the lateral raise worked the side delt slightly more than a shoulder press and six times more than a bench press.
Should I go heavy or light on lateral raises?
Light to moderate, taken close to failure. A meta-analysis of 21 studies found light loads built as much muscle as heavy loads when sets were taken to failure. Heavy dumbbells on a lateral raise mostly lead to swinging and shrugging, which shifts work away from the side delts. Choose a weight you can lift for 10 to 20 strict reps.
Is 20 lb good for lateral raises?
For most people, yes. There are no published norms, but because the weight sits at the end of a nearly straight arm, people use far lighter dumbbells for raises than for presses. In one study, women aged 30 to 60 used 3 to 10 kg, about 7 to 22 lb. Twenty-pound dumbbells for 10 or more strict reps is a solid working weight, and a strict 40-lb raise is rare.
How do you do a lateral raise correctly?
Stand tall with light dumbbells at your sides, lean forward slightly, and keep a small fixed bend in your elbows. Raise your arms out to the sides, leading with your elbows, until your upper arms are level with your shoulders. Pause, then lower slowly over 2 to 3 seconds. Keep your shoulders down, avoid swinging, and keep your thumbs level rather than pointing down.
Is there a better exercise than lateral raises?
Not clearly for the side delts. The overhead press works them almost as hard and also trains the front delts and triceps, and a 2025 trial found cable and dumbbell lateral raises built the side delt equally well. Most programs pair one overhead press with one lateral raise variation, and add a face pull or rear-delt raise for the back of the shoulder.
