Dumbbell Side Raise (How To, Muscles Worked, Benefits)

Dumbbell Side Raises, also called Lateral Raises, are one of the best isolation exercises for building round, capped shoulders. They target the medial (side) head of the deltoid to create width and improve shoulder symmetry.

This movement is simple but highly effective when done with proper control and technique.

Primary Muscles Worked: Lateral Deltoids
Secondary Muscles Worked: Upper Traps, Supraspinatus (Rotator Cuff), Forearms (Stabilizers)
Equipment Needed: Dumbbells

How To Do DB Side Raises

Step-by-Step Instructions

Set-Up:
- Stand tall with a dumbbell in each hand at your sides, palms facing in toward your body.
- Keep a slight bend in your elbows and engage your core for stability.
Execution:
- Raise both arms out to the sides until they’re at shoulder height—elbows and wrists should rise together, slightly in front of the body (about 15–30° forward).
- Pause briefly at the top, then slowly lower the dumbbells back to the starting position.
- Maintain constant control and tension throughout the movement.
Tips for Proper Form:
- Lead with your elbows, not your hands.
- Don’t shrug your shoulders—keep them relaxed and down.
- Avoid swinging—use a light enough weight to control the movement.

Key Benefits

Builds width and shape in the shoulders.
Isolates the lateral delts for balanced upper-body development.
Improves shoulder definition and aesthetics with minimal equipment.

Modifications and Variations

Easier Option:
- Perform one arm at a time for better focus and control.
- Use lighter weights or resistance bands.
Harder Option:
- Add a pause or slow the tempo (e.g., 3 seconds up, 3 seconds down).
- Use partial reps after fatigue to extend the set.
- Try a “dead-stop” version where the dumbbells rest on your legs between reps to reset.

Common Mistakes

Using Momentum: Don’t swing the weights—go lighter and move slow.
Raising Too High: Stop at shoulder level to stay in the delts and avoid trap overuse.
Shrugging: Keep traps relaxed to keep the tension in the side delts.

Reps and Sets Recommendations

For Hypertrophy: 3–4 sets of 12–15 reps with light to moderate weight and full control.
As a Finisher: 2–3 sets of 15–20+ reps or a burnout set with dropsets.
Time Under Tension Focus: 3 sets of 8–12 reps with slow tempo (3 seconds up, 3 seconds down).

DB Lateral Raise Alternatives

If you’re unable to do DB Side Raises, for whatever reason, here are a couple of alternatives you can replace them with.

Want even more options? Check out my 11 favorite dumbbell side raise alternatives.

Cable or Band Side Raise

If you simply don’t have dumbbells, you can replace DB Side Raises with either a cable if you have access to a cable machine or a band. Keep the movement exactly the same in either case.

Barbell Upright Row

This isn’t an exact replacement, but barbell upright rows are another good exercise that works the trapezius and deltoids. So, if all you have to work with is a barbell (which I did when I first started my garage gym), barbell upright rows are a suitable alternative.