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Lateral raise
ShouldersBeginner
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Lateral deltoid· HighPosterior deltoid· MediumTrapezius· LightAnterior deltoid· Light
Raise dumbbells to the side for side delts.
Target muscle
Lateral deltoidPosterior deltoidTrapeziusAnterior deltoid
Equipment needed
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Step-by-step guide
- 1Stand tall, a light dumbbell in each hand at your sides, elbows slightly bent.
- 2Brace the core, keep the torso still.
- 3Raise the dumbbells out to the sides to shoulder height, leading with the elbows.
- 4Lower slowly under control, don't drop them.
Safety notes
Giữ thân ổn định, không vặn người hay nghiêng để lấy đà.
Tạ nhẹ, kiểm soát.
Correct form tips
- Use light weights, prioritize form over load.
- Lead with the elbows, wrists neutral.
- Don't raise above shoulder height to avoid recruiting the traps.
Mistakes to avoid (injury risk)
- Swinging to heave the weights → wrong target muscle.
- Raising too high → traps take over from the side delts.
- Too heavy → jerky reps and shoulder-injury risk.