Dumbbell Lateral Raise

Directions:

Preperation/body position

1. Find dumbbells that are of a suitable weight for you to execute the exercise.
2. Keep dumbbells down near your side, with a slight bend in your elbow.
3. Keep torso erect and back straight.

Excution/Movement

1. Whilst keeping a good posture, raise both arms up to your sides so that your elbow becomes level with the shoulder, whilst maintaining a slight bend in the elbow joint.
2. Bring the dumbbell up so it is parallel with the floor, then slowly descend back to the starting position.
3. Repeat for desired repetitions.
4. Repeat with other arm.

Comments

The dumbbell lateral raise is a popular exercise for those who choose to directly target the lateral head of the deltoid.

The dumbbell allows for isolateral training, with each deltoid head getting recruited independently. This is ideal for people who have imbalances.

A variation of this exercise is to lean into the working arm, by using the opposite arm to hold onto secure equipment. This allows the working arm to start the movement at a higher position and cut out the first 30° or so, which recruit’s the infraspinatus much more then the lateral deltoid head when performing the standing lateral raise. So by using this variation we are placing a lot of continuous stress onto the lateral deltoid head.

Some people opt to perform the lateral raises in a pendulum manner, raising one arm at a time, after the opposite descending arm is half way down the eccentric phrase of the exercise.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
This exercise may not suit lower rep ranges due to stress placed on one or two joints.