Shoulders exercise

Dumbbell Lateral Raise

Standing lateral raises, an isolation staple for the lateral delts.

How to do the Dumbbell Lateral Raise

4 steps, in the order you do them.

Stand tall with a dumbbell in each hand at your sides, palms facing your body.
With your elbows slightly bent, raise your arms out to the sides up to shoulder height.
Lead with your elbows, keeping them slightly above your hands, without shrugging your shoulders.
Lower in a controlled way without swinging your torso.

What goes wrong most often when you do the Dumbbell Lateral Raise, and how to fix it.

The hands rise higher than the elbows and the thumb points to the ceiling.
Lead with your elbows and keep your hands slightly below them at the top.
The dumbbells swing up with a knee and hip bounce.
Start with the dumbbells still at your sides and lift without bending your knees; if you need momentum, drop the weight.
The traps shrug and the shoulders rise toward the ears.
Think of pushing the dumbbells out toward the walls, and stop at shoulder height.

They work the shoulders with other equipment, including options for training at home.

This is how Mobbe routines program it. It appears in 22 of the 36 routines.

Sets and reps for the Dumbbell Lateral Raise in each routine
Routine	Level	Sets × reps	Rest
Beginner Full Body 2 Days	Beginner	2 × 12–15	1:00
Beginner Full Body 3 Days	Beginner	2 × 12–15	1:00
Beginner Upper-Legs 4 Days	Beginner	2 × 12–15	1:00
Glute specialization · Beginner	Beginner and intermediate	2 × 12–15	1:00
Calf specialization · Beginner	Beginner and intermediate	2 × 12–15	1:00
Intermediate Upper-Legs 4 Days	Intermediate	3 × 12–15	1:15
Intermediate PPL 6 Days	Intermediate	3 × 12–20	1:30
Intermediate Full Body 3 Days	Intermediate	3 × 12–15	1:00