Lateral Raise (Dumbbell)
The Dumbbell Lateral Raise is an isolation exercise designed to target the middle deltoids, creating width and definition in the shoulders. By lifting weights outward to your sides, you specifically strengthen the lateral head of the shoulder muscle while improving stability.
Since the lateral deltoid is a small muscle group, even a slight increase in weight can drastically spike difficulty and compromise form; the AI analyzes your previous set's RPE and rep performance to recommend precise micro-adjustments. By integrating your daily recovery metrics like HRV and sleep, the app determines if you should push for higher volume or reduce intensity to prevent rotator cuff strain. If you report shoulder impingement pain, the system can instantly swap this for joint-friendly alternatives like scaption raises.
Form Cues
- Maintain a slight bend in your elbows throughout the lift
- Lead the movement with your elbows, not your hands
- Stop raising when your arms are parallel to the floor
- Lower the weights slowly to resist gravity
- Keep your chest up and core braced
- Don't swing your torso to generate momentum
- Don't shrug your shoulders up towards your ears
- Don't let your hands rise higher than your elbows
- Don't drop the weight quickly on the way down
- Don't lock your elbows out completely
Common Mistakes
- Using momentum or swinging the hips
- Shrugging the traps to initiate the lift
- Lifting the hands way above shoulder height
- Rotating thumbs up excessively
- Using a weight that is too heavy to control
Muscles Worked
This exercise primarily isolates the lateral head of the deltoid, which is the key driver for building shoulder width and the 'capped' look. While the upper trapezius and forearms act as stabilizers, strict form ensures the tension remains focused on the middle shoulder rather than shifting to the neck or back.
Primary
Secondary
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