The dumbbell lateral raise is an isolation exercise that works your shoulder muscles. Unlike an overhead shoulder press that works several muscle groups, the dumbbell lateral raise targets certain muscles of the shoulder, specifically those on the outside. Since it doesn't hit all the shoulder muscles, the dumbbell lateral raise is just one part of an overall program.
The Movement
You can do the dumbbell lateral raise standing or seated. Either way, your torso should be upright; keep your back straight and your shoulder blades down and relaxed. Hang your arms straight down at your sides with a dumbbell in each hand. Your palms should face your body. Maintain a slight bend in your elbows and lock your arms in this position. Raise your arms out to your sides until they are about parallel to the ground. Pause for a count then slowly lower back to the starting position.
Variations
The dumbbell lateral raise has two different starting positions. The most common is to have your arms hanging at your sides with the dumbbells against the outside of your thighs. You can also start the dumbbell lateral raise with your arms in front of your body. Your palms should face each other with your hands almost touching. You can also perform a lateral raise with other equipment, such as resistance bands or a cable machine.
Muscles Worked
The dumbbell lateral raise targets your lateral deltoid muscle. Your shoulder has three main muscles. The anterior deltoid is on the front of the shoulder, the posterior deltoid is on the back and the lateral deltoid is on the outside. The dumbbell lateral raise also works your rotator cuff and your trapezius muscles. If you start with the dumbbells in front of your body as opposed to the side, the trapezius muscle is slightly more involved.
Precautions
The American Council on Exercise warns that the lateral dumbbell raise may result in shoulder impingement. As you raise your shoulder, the acromion bone, a small shoulder bone, can rub against the bursa or tendon causing joint pain. The American Council on Exercise recommends tilting the front ends of the dumbbells slightly upward as you near shoulder level. This helps reduce shoulder impingement and pain. Don't use excessive weight during this exercise. It is an isolation exercise that targets small muscles. You should use a fraction of the weight that you use for an overhead shoulder press.
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