The side dumbbell lateral raise is an essential exercise along with the shoulder press to build big, strong shoulders.
The exercise works the center /top part of the shoulder, known as the medial deltoid.
Major Muscles Targeted: Delts – Medial deltoid
Other Muscles Used: Rotator Cuff
It is essential that you perform the exercise using perfect form, especially if you have neck or lower back problems.
- Select 2 dumbbells to perform the exercise. If you are not sure how heavy to go, start off very light and build up to your desired weight.
- Stand upright with the dumbbells by your side, arms fully extended and your palms facing inwards. Raise your chest and pull your shoulders back. This will be your starting position.
- Engage your core muscles and lift the dumbbells so that they come up to shoulder-height and parallel to the floor.
- Your elbows should be slightly bent and your hands slightly tilted forward. Do not swing or move any other part of your body during the movement.
- Breathe out during this movement and hold briefly at the top.
- Slowly lower the dumbbells back down to the starting position as you breathe in.
- This counts as one rep.
This exercise can also be performed sitting on a bench or a stability ball. Sitting on the stability ball will engage and work more of your core muscles.
Do’s and Do Not’s
DO ensure you lift from the shoulders i.e. keep your elbows completely still.
DO NOT lean backwards, arch your back or rise up from your feet in order to help lift the weight.
DO NOT raise the barbells above shoulder height.
If you have any comments, questions or tips for the seated barbell shoulder press, please drop them below.