Lateral raise
Primary muscles: Shoulders. Assisting muscles: —.
How to do it
- Stand upright with a dumbbell in each hand, arms at your sides, palms facing your body — this is the starting position.
- Keeping your torso still, raise the dumbbells out to the sides with your elbows slightly bent, until your arms are parallel to the floor.
- Exhale as you lift and hold for a second at the top.
- Inhale and lower the dumbbells under control to the starting position.
- Repeat the movement.
Key to the execution: Keep your torso completely still — only your arms move, from the shoulder joint.
Common mistakes
- Swinging your torso in order to lift more weight.
- Raising the dumbbells above shoulder level, bringing the traps into it.
- Using too much weight, which forces you to use momentum.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Shoulders exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.