Lateral Raise
Quick answer
The Lateral Raise mainly works the side delts, with help from the traps. Isolation exercise that targets the side deltoids to widen the shoulders. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Stand holding a dumbbell in each hand at your sides, elbows slightly bent.
- Raise your arms out to the sides up to shoulder height.
- Keep your elbows slightly higher than your hands at the top of the movement.
- Lower slowly without letting the dumbbells drop.
Muscles worked
MainSecondary
- Lateral Deltoids
- Traps
Common mistakes
- Choose a light load: momentum and shrugging steal the work.
- Don't raise your hands above shoulder height.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Lateral Raise work?
Mainly the side delts. It also works the traps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Lateral Raise good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
