Exercise
Side Lateral Raise: How to Do It, Muscles Worked
The Side Lateral Raise is a beginner-level strength exercise that primarily works the shoulders. It uses dumbbell, and is performed in 4 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Side Lateral Raise work?
The Side Lateral Raise primarily targets the shoulders, with no listed secondary muscles in the dataset. It's classified as a beginner-level strength movement using dumbbell.
What are the most common Side Lateral Raise mistakes?
- Shrugging the traps to help lift the weight instead of isolating the shoulder.
- Raising the arms above shoulder height, which shifts stress onto the joint rather than the muscle.
- Rushing the lowering phase instead of controlling the weight back down.
- Using momentum from the hips or a heavier weight than the shoulder can control strictly.
How should I program the Side Lateral Raise — sets, reps and frequency?
As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Side Lateral Raise variations and alternatives?
- Dumbbell Lying One-Arm Rear Lateral Raise — dumbbell, intermediate level, shoulders
- Lying Rear Delt Raise — dumbbell, intermediate level, shoulders
- Arnold Dumbbell Press — dumbbell, intermediate level, shoulders
- Cable Rear Delt Fly — cable, beginner level, shoulders
| Attribute | Value |
|---|---|
| Level | Beginner |
| Equipment | Dumbbell |
| Category | Strength |
| Primary muscles | Shoulders |
| Secondary muscles | — |
How to do the Side Lateral Raise, step by step:
- Step 1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- Step 2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- Step 3. Lower the dumbbells back down slowly to the starting position as you inhale.
- Step 4. Repeat for the recommended amount of repetitions.
Key takeaways
- The Side Lateral Raise is a beginner-level strength exercise using dumbbell.
- Primary muscles worked: Shoulders.
- A typical working range is 10-15 reps for 2-4 sets, usually taken close to muscular failure.
- The most common technical fault is shrugging the traps to help lift the weight instead of isolating the shoulder.
Log the Side Lateral Raise in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Side Lateral Raise suitable for beginners?
Yes — the dataset lists the Side Lateral Raise as a beginner-level movement, though anyone new to training should still start with light weight (or no added weight) to learn the pattern first.
What equipment do I need for the Side Lateral Raise?
A dumbbell. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Shoulders) do most of the work and are usually the limiting factor in the set. Secondary muscles assist or stabilize but aren't the main driver of the movement.