Side Lateral Raise
How to do the Side Lateral Raise
- 1
Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- 2
While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- 3
Lower the dumbbells back down slowly to the starting position as you inhale.
- 4
Repeat for the recommended amount of repetitions.
How to program the Side Lateral Raise
Sets and reps
As an isolation movement, the Side Lateral Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Side Lateral Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Side Lateral Raise work?
The Side Lateral Raise primarily targets the Shoulders.
What equipment do I need for the Side Lateral Raise?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Side Lateral Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
