Dumbbell Lateral Raise

Muscles worked by the Dumbbell Lateral Raise

Primary

Side DeltsLateral Deltoid

Secondary

Front DeltsAnterior Deltoid

Also called: side deltoid, lateral delt, side delt, medial deltoid, lateral deltoid.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Lateral Raise

1. Stand holding dumbbells at your sides.
2. Raise the dumbbells out to the sides until arms are parallel to the floor.
3. Lower under control.
4. Repeat.

Form tips

• Slight bend in the elbows.
• Lead with your elbows, not your hands.

At a glance

Dumbbell Lateral Raise in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Arnold Press
• Barbell Overhead Press
• Barbell Upright Row
• Behind the Neck Press
• Bodyweight Lateral Raise
• Cable Lateral Raise
• Cable Upright Row
• Dumbbell Shoulder Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "lateral-raise",
  "name_en": "Dumbbell Lateral Raise",
  "name_de": "Kurzhantel Seitheben",
  "name_es": "Elevación Lateral con Mancuernas",
  "description_en": "An isolation movement targeting the lateral deltoid for shoulder width.",
  "description_de": "Eine Isolationsübung für den lateralen Deltamuskel zur Schulterbreite.",
  "description_es": "Un movimiento de aislamiento que trabaja el deltoides lateral para ganar anchura en los hombros.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "shoulders",
  "primary_muscles": [
    "lateral_deltoid"
  ],
  "secondary_muscles": [
    "anterior_deltoid"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "lateral-raise",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding dumbbells at your sides.",
    "Raise the dumbbells out to the sides until arms are parallel to the floor.",
    "Lower under control.",
    "Repeat."
  ],
  "instructions_de": [
    "Stehe mit Kurzhanteln seitlich an den Hüften.",
    "Hebe die Kurzhanteln seitlich an, bis die Arme parallel zum Boden sind.",
    "Senke kontrolliert ab.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Párate con mancuernas a los costados.",
    "Eleva las mancuernas hacia los lados hasta que los brazos queden paralelos al suelo.",
    "Baja de forma controlada.",
    "Repite."
  ],
  "tips_en": [
    "Slight bend in the elbows.",
    "Lead with your elbows, not your hands."
  ],
  "tips_de": [
    "Leichte Beugung in den Ellbogen.",
    "Führe die Bewegung mit den Ellbogen an, nicht mit den Händen."
  ],
  "tips_es": [
    "Ligera flexión en los codos.",
    "Guía con los codos, no con las manos."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/lateral-raise-start.webp",
      "peak": "images/flat/lateral-raise-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "lateral-raise");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.