How to Do the Dumbbell Lateral Raise: Form, Starting Weight, Sets
The Dumbbell Lateral Raise is a dumbbell exercise that mainly works your side delts. Beginners start with 2 sets of 12–15 reps and add 1 kg once every set hits the target.
Form in 3 steps
- Stand holding a dumbbell in each hand, elbows just slightly bent, and lean your upper body forward a little.
- Raise the weights out to your sides up to shoulder height, leading with your elbows rather than your hands.
- Pause briefly at the top, then lower slowly over 2–3 seconds.
Common mistakes
- Shrugging your shoulders up toward your ears: your traps take over. Keep your shoulders down as you lift.
- Swinging your body with heavy weights: this exercise works best with light weights and clean form.
- Lifting above shoulder height: shoulder height is all you need to work the side delts.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 4kg |
| 60 kg woman, beginner | 2kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 1 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Dumbbell Lateral Raise to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How heavy should my dumbbells be for the Dumbbell Lateral Raise?
For beginners, DailyFit recommends about 6% of body weight per hand (65% of that for women). That's about 4kg for a 70kg man and 2kg for a 60kg woman. The right weight is one you can lift for 12–15 reps without swinging.
Is this the only exercise I need for wider shoulders?
It's a go-to move for building your side delts, but it works best alongside compound lifts like the shoulder press. DailyFit includes both, based on your goal.
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