Lateral raises with dumbbells

During lateral lifting with dumbbells, the primary focus is on the deltoid muscles (Musculus deltoideus). Specifically, the middle part of the deltoid muscle (Musculus deltoideus pars acromialis) undergoes intense activation. Additionally, the trapezius muscle (Musculus trapezius pars descendens) is stimulated, particularly its upper fibers, when performing lateral lifts with dumbbells.

Standing dumbbell lateral raises

To maximize the potential of lateral dumbbell raises while standing, proper body posture and a professional execution of the exercise are crucial. You can perform lateral dumbbell raises while standing either with both arms simultaneously or individually.

Body Posture

When performing lateral dumbbell raises while standing, position yourself upright. Your stance should be approximately hip-width apart. Take one or two dumbbells in a neutral grip and let your arms hang laterally beside your body. The dumbbells should touch your thighs. Keep your back straight and slightly arch your lower back to protect your spine during the movement. Focus your gaze forward and prepare for the first repetition.

Movement Sequence

The bilateral lateral dumbbell raises while standing are a classic variation. Ensure that only your arms move during the execution, while the rest of your body remains stable. Exhale as you evenly raise both arms upward, stopping when they reach shoulder height and are parallel to the ground. Then, inhale and return your arms to the starting position.

Standing Lateral Dumbbell Raises

Additionally, you have the option to perform standing lateral dumbbell raises unilaterally. One hand is positioned behind your back, in front of your chest, or at the side of your body, while the other hand holds the dumbbell. Exhale again and lift the arm upward until it reaches shoulder height. The arm holding the dumbbell is almost fully extended. Lower the dumbbell smoothly in a controlled motion while inhaling.

Seated dumbbell lateral raises

Even when performing seated dumbbell lateral raises, you have the choice of various positions. Fundamentally, a distinction is made between an upright and a leaning-forward posture. Below, you'll find information on position and execution for both variations.

Body Posture

When doing seated dumbbell lateral raises, use a flat bench. Sit on the end or the outer edge of the bench. Your upper body is either upright or slightly inclined forward. Maintain a slight arch in your lower back to relieve your spine. Keep your gaze straight ahead, and let your arms hang laterally beside your body. You should slightly bend your elbows to protect the joints. Optionally, you can also assume a slightly inclined posture. However, the emphasis is on a only mildly forward-leaning execution. If you lean further forward, it becomes inclined seated dumbbell lateral raises, requiring special considerations.

Movement Sequence

Regardless of whether you opt for an upright or slightly inclined variation while performing seated dumbbell lateral raises, the execution is identical. Lift both arms laterally without momentum. Continue this movement until the dumbbells reach maximum height at shoulder level. Exhale consciously, ensuring that the force comes solely from your arms and shoulders. Then, return to the starting position and inhale.

Common mistakes when doing dumbbell lateral raises

Errors to be avoided when executing lateral raises with dumbbells.

✅ Excessive Weight: Proper execution is crucial. Ensure that you can easily handle lateral raises with dumbbells with the chosen weight.

✅ Excessive Momentum: If you move the dumbbells with excessive momentum, the force does not come from the muscles. Therefore, it is advisable to avoid swinging movements and instead draw the force specifically from the shoulder muscles.

✅ Too High Position: Move your arms so that they end at the height of the shoulders. Otherwise, you relieve the muscles in the shoulder area.

✅ Fully Extended Arms: Risking elbow injuries with fully extended arms. Keep your arms always slightly bent.

Alternatives and similar exercises to the dumbbell lateral raise

With the following shoulder exercises, you can diversify your training routine. In addition to different movement sequences, the targeted muscles also vary slightly.