Dumbbell Shoulder Raise

The Dumbbell Shoulder Raise is an isolation exercise designed to target the lateral deltoids for increased shoulder width and definition. By lifting dumbbells out to the sides with controlled form, you strengthen the shoulder joint and improve upper body aesthetics.

Exercise movement reviewed by:Marie Braga, PT, DPT, CSCS
How Iridium Helps

Shoulder isolation exercises are notoriously difficult to progress by weight alone without compromising form. The AI analyzes your RPE and performance data to determine if you are maintaining the strict isolation required for hypertrophy or if momentum is taking over. Additionally, if your recovery data or HealthKit history indicates shoulder strain, the app can instantly recommend joint-friendly alternatives or adjust intensity to prevent impingement.

Form Cues

Do
  • Stand tall with feet shoulder-width apart and core engaged
  • Maintain a slight bend in your elbows throughout the movement
  • Lead the lift with your elbows, keeping them slightly higher than your wrists
  • Raise the weights out to the sides until your arms are parallel to the floor
  • Lower the dumbbells slowly to maximize muscle tension
Don't
  • Don't swing your torso to generate momentum
  • Don't shrug your shoulders up toward your ears
  • Don't raise the weights significantly above shoulder height
  • Don't lock your elbows completely straight
  • Don't let the weights touch your body at the bottom of the rep

Common Mistakes

  • Using excessive weight and swinging the body
  • Shrugging the traps to assist the lift
  • Leading with the hands instead of the elbows
  • Dropping the weight quickly without control
  • Rotating the thumbs up excessively

Muscles Worked

This exercise primarily targets the lateral head of the deltoid muscle, which is responsible for the width and roundness of the shoulders. Secondary engagement comes from the anterior deltoid and upper trapezius as they work to stabilize the shoulder girdle during the movement.

Primary

Lateral Deltoid

Secondary

Anterior DeltoidForearms

Related Exercises

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Lateral Raise (Cable)

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Dumbbell Lateral Raise To Front Raise

Dumbbell Lateral Raise To Front Raise

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Seated Machine Lateral Raise

Seated Machine Lateral Raise

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