Want impressive, broad shoulders that fill out a t-shirt? The dumbbell lateral raise is your ticket there. But there’s a catch: it’s one of the most commonly butchered exercises in the gym, leading to painful shoulder impingement and rotator cuff issues instead of gains.
Forget ego lifting and swinging heavy weights. The secret to sculpted delts lies in flawless form and smart technique. This guide will break down exactly how to perform the lateral raise safely and effectively, so you can build the shoulders you want without the nagging pain.
Why Lateral Raises Are King (and Risky)
The lateral raise is a master isolation exercise. It specifically targets the medial (or side) head of your deltoid muscle. This is the muscle that gives your shoulders their width and that coveted “3D” look. While other presses work the shoulders, nothing isolates the side delt quite like a proper lateral raise.
The risk comes from the anatomy of the shoulder joint itself—a complex ball-and-socket joint with a lot of moving parts. Poor form can easily cause tendons to get pinched, leading to inflammation and injury that can set your training back for months.
The 3 Most Common Mistakes (And How to Fix Them)
Before we build the perfect rep, let’s tear down the bad habits. Are you guilty of any of these?
- The Ego Swing: Using too much weight and heaving it up with momentum from your hips and back. The Fix: Lower the weight significantly. The movement should be strict and controlled, originating only from the shoulder.
- The “Pouring a Pitcher” Cue: This old-school advice tells you to rotate your thumbs down at the top. This internally rotates the shoulder and is a fast track to impingement. The Fix: Keep your hands neutral or with your thumbs slightly higher than your pinkies, as if you’re holding a can level.
- Lifting Too High: Raising the dumbbells well above your shoulder height. This disengages the side delts and shifts the load to your upper traps and rotator cuff. The Fix: Stop the movement when your upper arms are parallel to the floor. No higher!
The Perfect, Pain-Free Lateral Raise: A Step-by-Step Guide
Ready to build? Grab a pair of light dumbbells and let’s master the form.
Step 1: The Setup
Stand with your feet shoulder-width apart, knees slightly bent. Brace your core as if you’re about to take a punch. Hold the dumbbells at your sides with your palms facing your body. Pull your shoulders back and down—no shrugging.
Step 2: Find the “Scaption” Plane
This is the game-changer. Instead of raising your arms directly out to your sides (a 90-degree angle from your torso), bring them slightly forward, about 20-30 degrees. This is the natural movement plane of your scapula (shoulder blade) and is much safer for the joint.
Step 3: Lead with the Elbows
Initiate the lift by thinking about pushing your elbows out and up towards the walls. Your hands should just be along for the ride. Maintain a slight, soft bend in your elbows throughout the entire movement—never lock them out.
Step 4: The Peak Contraction
Raise the dumbbells until your upper arms are roughly parallel with the ground. Pause for a second at the top and consciously squeeze your side delts. Check your form in a mirror: your elbows should be slightly higher than or in line with your wrists.
Step 5: Control the Negative
Don’t just let the weights crash down. Fight gravity and lower the dumbbells slowly and with control, taking at least 2-3 seconds to return to the starting position. This eccentric portion is crucial for muscle growth and injury prevention.
Pro-Tips for Maximum Shoulder Growth
- Sit Down: Performing lateral raises while seated on a bench removes your ability to use your legs, forcing stricter form.
- Try Cables: Using a cable machine provides constant tension on the muscle throughout the entire range of motion, which you don’t get with dumbbells.
- Focus on Feel: Use a weight that allows you to truly feel the burn in your side delts. If you feel it in your traps or neck, the weight is too heavy or your form is off.
By prioritizing form over weight, you’re not just protecting your joints—you’re guaranteeing that the work you put in is actually building the muscle you’re targeting. Now go build those boulder shoulders the smart way.