Lateral raise · Dumbbells
Lateral Raise
The Lateral Raise is a shoulder exercise for the shoulders, done with dumbbells.
The animated figure highlights the muscles worked.
How to do it
- Light weight
- Slightly bent elbows, raise to shoulder height
- Lead with your elbows, not your hands
Sets and reps
How the 25 BindTrue programs that use it dose the Lateral Raise:
- Sets
- 2–5
- Reps
- 12–20
- Rest
- 45 s to 75 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Chest & shoulders: 3 × 12–15 · 5 days a week
- Action Heroine Upper strength: 3 × 15 · 4 days a week
- Lean & Shredded Upper B: 3 × 15 · 5 days a week
- Swimsuit Model Upper & posture: 3 × 12–15 · 4 days a week
- Cover Model Push: 3 × 12–15 · 5 days a week
- Glute Builder Upper: 3 × 12–20 · 4 days a week
- Chest Up, Shoulders Back Back + Posture: 3 × 12–20 · 3 days a week
- Flat Tummy, Snatched Waist Back + Shoulders: 3 × 12–20 · 4 days a week
- Sleeveless Season Full A: 4 × 12–20 · 3 days a week
- Hourglass Build Upper A: 4 × 12–20 · 4 days a week
- Chest Like Armor Upper A: 3 × 12–20 · 4 days a week
- Sleeve Stretcher Upper A: 3 × 12–20 · 4 days a week
- V-Taper Builder Width: 5 × 12–20 · 4 days a week
- Six-Pack Reveal Upper A: 3 × 12–20 · 4 days a week
- Tree Trunk Legs Upper B: 4 × 12–20 · 4 days a week
- Five-Day Mass Builder Upper: 3 × 12–20 · 5 days a week
- Pure Strength Volume: 3 × 12–15 · 3 days a week
- Home Iron Full Body A: 3 × 12–20 · 3 days a week
- Golden-Era Split Shoulders & arms: 4 × 12–15 · 6 days a week
- Push Pull Legs Push A: 4 × 12–15 · 6 days a week
- Push Pull Legs · 3 Days Push: 3 × 12–15 · 3 days a week
- Full Body 3×/Week Full body A: 2 × 12–15 · 3 days a week
- Upper/Lower 4-Day Upper B: 3 × 12–15 · 4 days a week
- Fat Loss + Muscle Upper B: 3 × 12–15 · 4 days a week
- Glutes & Tone Upper: 3 × 15 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.