Dumbbell Lateral Raise
Also known as: Lateral Raise
Muscles worked: Middle Delt, Front Delt
How to do it
- 1
Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
- 2
Keep a slight bend in your elbows and raise the dumbbells out to the sides until they reach shoulder height.
- 3
Pause at the top, then lower the dumbbells back down with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Dumbbell Lateral Raise FAQ
What muscles does the Dumbbell Lateral Raise work?
The Dumbbell Lateral Raise primarily works the Middle Delt, with the Front Delt assisting.
What are the best sets and reps for the Dumbbell Lateral Raise?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Dumbbell Lateral Raise?
There is no single number: a good Dumbbell Lateral Raise depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Dumbbell Lateral Raise in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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