Male model ex_VR3C7R

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Shoulders · Kettlebell

Kettlebell Long Lever Lateral Raise

intermediatestrength

Kettlebell Long Lever Lateral Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the rotator cuff and core assisting. It needs a kettlebell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Kettlebell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Lateral Deltoids
Upper Back · Trapezius

Secondary muscles

Rotator Cuff · Supraspinatus
Core · Rectus Abdominis, Transversus Abdominis

How to do Kettlebell Long Lever Lateral Raise

Stand upright with your feet shoulder width apart and hold a kettlebell in a neutral grip by your side with your arm straight.
Raise the kettlebell out to the side, keeping your arm extended.
Continue lifting diagonally upward until your elbow is above shoulder height.
Lower the kettlebell along the same path with control, then repeat before switching sides.

Form tips

Keep your torso upright and avoid leaning to the opposite side.
Avoid swinging the kettlebell or using momentum.
Lower the kettlebell slowly through the full range of motion.
Exhale as you raise the kettlebell and inhale as you lower it.

Kettlebell Long Lever Lateral Raise alternatives

Machine Lateral Raise

Delts · beginner

Plate Lateral Raise

Delts · intermediate

Lateral Raise Bodyweight

Delts · intermediate

Leaning Dumbbell Lateral Raise

Delts · intermediate

More delts exercises

Side Lateral Raise Resistance Band

Delts · beginner

Dumbbell Rear Lateral Raise

Delts · intermediate

Laying Lateral Raise

Delts · intermediate

Dumbbell Seated Lateral Raise

Delts · beginner

Cable Leaning Lateral Raise

Delts · beginner

Landmine Lateral Raise

Delts · intermediate

Band Seated Lateral Raise

Delts · beginner

Dumbbell Lying Rear Lateral Raise

Delts · beginner

Kettlebell Long Lever Lateral Raise FAQ

What muscles does Kettlebell Long Lever Lateral Raise work?

Kettlebell Long Lever Lateral Raise mainly works the delts in the shoulders (Lateral Deltoids and Trapezius). The rotator cuff and core work as secondary muscles.

What equipment do you need for Kettlebell Long Lever Lateral Raise?

You need a kettlebell.

How many sets and reps of Kettlebell Long Lever Lateral Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Kettlebell Long Lever Lateral Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Kettlebell Long Lever Lateral Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Kettlebell Long Lever Lateral Raise?

Other exercises for the delts include Machine Lateral Raise, Plate Lateral Raise, Lateral Raise Bodyweight and Leaning Dumbbell Lateral Raise.

For developers

Use Kettlebell Long Lever Lateral Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_VR3C7R" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_VR3C7R",
  "name": "Kettlebell Long Lever Lateral Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_VR3C7R/mp4-720.mp4?…",
    "poster": "https://…/ex_VR3C7R/poster.jpg?…"
  }
}