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If you want to build strong and sculpted shoulders, you need to include some lateral raises in your workout routine.
The dumbbell lateral raise is one of the best exercises for targeting the lateral deltoid, the middle part of your shoulder muscle that gives you that rounded and defined look.
In this article, you’ll learn how to do the Dumbbell Lateral Raise with proper form, what muscles it works, and what benefits it offers for your overall fitness and health.
How to Do the Dumbbell Lateral Raise
To perform the Dumbbell Lateral raise, you’ll need a pair of dumbbells that are light enough for you to lift with good control.
Here are the steps to follow:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand by your sides. Your palms should be facing inwards and your arms should be slightly bent at the elbows.
- Keeping your torso upright and your core engaged, slowly lift the dumbbells out to your sides until your arms are parallel to the floor or slightly higher. Make sure to keep your shoulders down and back, and don’t shrug or rotate them forward.
- Pause for a second at the top of the movement, then lower the dumbbells back to the starting position with control. Don’t let them touch your body or swing them with momentum.
- Repeat for the desired number of reps and sets.
You can also do this exercise while sitting on a bench or chair, or while lying on your side on a mat. Just make sure to keep your back straight and your head aligned with your spine.
Also Read : Lateral Lunges Muscles Worked: A Complete Guide
Muscles Worked by the Dumbbell Lateral Raise
The dumbbell lateral raise primarily works the lateral deltoid, which is responsible for abducting (moving away from the midline) your arm at the shoulder joint.
This muscle is often neglected by other shoulder exercises, such as presses and rows, which mainly target the front and rear deltoids.
The dumbbell lateral raise also works other muscles as secondary movers or stabilizers, such as:
- The anterior deltoid, which assists in shoulder abduction and flexion (raising your arm in front of you).
- The posterior deltoid, which assists in shoulder abduction and extension (moving your arm behind you).
- The upper trap, which elevates (raises) your shoulder blade.
- The supraspinatus, which is one of the rotator cuff muscles that helps with shoulder abduction.
- The serratus anterior, which protracts (pulls forward) your shoulder blade.
By working these muscles, the dumbbell lateral raise can improve your shoulder strength, stability, and mobility.
Related : Side Hip Raises Muscles Worked: A Complete Guide
Benefits of the Dumbbell Lateral Raise
The dumbbell lateral raise offers several benefits for your fitness and health, such as:
- Improving your shoulder aesthetics. By developing your lateral deltoids, you can enhance the shape and definition of your shoulders, making them look more balanced and proportional to your body.
- Increasing your shoulder performance. By strengthening your shoulder muscles, you can improve your ability to perform other upper body exercises, such as push-ups, pull-ups, bench presses, and overhead presses.
- Reducing your risk of injury. By stabilizing your shoulder joint and rotator cuff, you can prevent common shoulder injuries, such as impingement, dislocation, or tears.
- Enhancing your posture. By correcting muscle imbalances and aligning your shoulder blades, you can improve your posture and prevent neck and back pain.
Tips for Doing the Dumbbell Lateral Raise
To get the most out of this exercise, here are some tips to keep in mind:
- Choose a weight that allows you to complete 8 to 15 reps with good form. If you go too heavy, you may compromise your technique and increase your risk of injury.
- Keep a slight bend in your elbows throughout the movement. Don’t lock them out or bend them too much, as this may reduce the tension on your deltoids or involve other muscles.
- Keep your wrists neutral and tilt the dumbbells slightly down at the top of the movement. Don’t twist or curl them up, as this may put stress on your wrists or activate other muscles.
- Keep a slow and controlled tempo. Don’t jerk or swing the dumbbells with momentum, as this may reduce the effectiveness of the exercise or cause injury.
- Breathe properly. Exhale as you lift the dumbbells up and inhale as you lower them down.
Also Read : Side Leg Raises: How-to, Muscle Worked, Benefits and Variations
Conclusion
The dumbbell lateral raise is a great exercise for working your lateral deltoids and other shoulder muscles.
It can help you improve your shoulder aesthetics, performance, health, and posture.
To do it correctly, follow these steps:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand by your sides.
- Keeping your torso upright and your core engaged, slowly lift the dumbbells out to your sides until your arms are parallel to the floor or slightly higher.
- Pause for a second at the top of the movement, then lower the dumbbells back to the starting position with control.
- Repeat for the desired number of reps and sets.
Remember to choose a light weight, keep a slight bend in your elbows, keep your wrists neutral, keep a slow and controlled tempo, and breathe properly.
