Male model ex_KJPKO4

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Shoulders · Dumbbell

Lateral Raises Dumbbell

intermediatestrength

Lateral Raises Dumbbell is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. 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: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Lateral Deltoids

Secondary muscles

Upper Back · Trapezius

How to do Lateral Raises Dumbbell

Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with your palms facing your body.
Raise both arms out to the sides until they reach shoulder height, maintaining a slight bend in your elbows.
Pause briefly at the top of the movement, ensuring your arms are parallel to the floor.
Lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Do not raise the dumbbells higher than shoulder height to prevent shoulder strain.
Maintain a slight bend in your elbows throughout the exercise.
Keep your wrists straight and aligned with your forearms.

Lateral Raises Dumbbell alternatives

Cable Lateral Raises

Delts · beginner

Lateral Raises on Cable Machine

Delts · beginner

Lying Lateral Raises Bodyweight

Delts · beginner

Front Raises Barbell

Delts · intermediate

More delts exercises

Incline Lateral Raises Dumbbell

Delts · intermediate

Lateral Raise Bodyweight

Delts · intermediate

Plate Lateral Raise

Delts · intermediate

Machine Lateral Raise

Delts · beginner

Cable Leaning Lateral Raise

Delts · beginner

Cable Front Raises Straight Bar

Delts · beginner

Leaning Dumbbell Lateral Raise

Delts · intermediate

Dumbbell Rear Lateral Raise

Delts · intermediate

Lateral Raises Dumbbell FAQ

What muscles does Lateral Raises Dumbbell work?

Lateral Raises Dumbbell mainly works the delts in the shoulders (Lateral Deltoids). The upper back work as secondary muscles.

What equipment do you need for Lateral Raises Dumbbell?

You need a dumbbell.

How many sets and reps of Lateral Raises Dumbbell 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 Lateral Raises Dumbbell good for beginners?

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

How many calories does Lateral Raises Dumbbell 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 Lateral Raises Dumbbell?

Other exercises for the delts include Cable Lateral Raises, Lateral Raises on Cable Machine, Lying Lateral Raises Bodyweight and Front Raises Barbell.

For developers

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_KJPKO4" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_KJPKO4",
  "name": "Lateral Raises Dumbbell",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_KJPKO4/mp4-720.mp4?…",
    "poster": "https://…/ex_KJPKO4/poster.jpg?…"
  }
}