How to do a lateral raise

The lateral raise targets the side of your shoulders, the muscles that make your shoulders look broader and help keep them healthy. It works best with light weights and strict form rather than heavy lifting.

Step by step

1. Stand tall holding a light dumbbell in each hand, arms by your sides, palms facing in.
2. Keep a slight bend in your elbows and brace your core.
3. Raise your arms out to the sides until they are level with your shoulders, leading with your elbows.
4. Pause briefly at the top without shrugging.
5. Lower slowly back to your sides and repeat.

Common mistakes the coach checks

• Arms too high. Stop when your arms are level with your shoulders; going higher shifts the work to your traps.
• Swinging. Keep your torso still and lift with your shoulders; drop the weight if you need momentum.
• Arms not high enough. Raise your arms out to the sides until they are level with your shoulders.
• A little short. Finish each rep with your arms level with your shoulders.
• Dropping the weights. Take a second or two to lower; the slow part works the shoulders hardest.

Sets and reps

Do 3 sets of 10 to 15 with a weight you can lift without swinging. Add a little weight or a couple of reps each week.

Make it easier or harder

• Easier: Use lighter weights or water bottles, or raise one arm at a time.
• Harder: Slow the lowering to three seconds, pause at the top, or use slightly heavier weights.

Stay safe

Stop at shoulder height, where the shoulder joint is happiest. If you have to swing your body to lift the weights, they are too heavy.

More upper body guides

• How to do a push-up
• How to do a knee push-up
• How to do a bicep curl
• How to do a shoulder press
• How to do a front raise
• How to do a bent-over row
• How to do an overhead tricep extension
• How to do a tricep dip
• How to do a pull-up

All 28 exercise guides →