At a glance
- Main muscle
- Shoulders
- Equipment
- Dumbbell
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 1 kg
How to do it
- Lean slightly forward.
- Lead with your elbows, slightly bent.
- Don't swing.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Doable anywhere and in direct research gave the same side-delt growth as the cable version; downside: big relative jumps between dumbbells.1,2
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Lateral Raise · Cable · rating A
- Side-Lying Lateral Raise · Dumbbell · rating A
- Machine Lateral Raise · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell lateral raise.
Let Mitta set the weight.
Mitta plans the dumbbell lateral raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell lateral raise
What muscles does the dumbbell lateral raise work?
The dumbbell lateral raise mainly trains your shoulders.
How many reps of the dumbbell lateral raise should I do?
Mitta plans the dumbbell lateral raise at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell lateral raise?
Good alternatives that train the same muscle are the cable lateral raise, side-lying lateral raise and machine lateral raise.
Is the dumbbell lateral raise good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell lateral raise have rating A?
Doable anywhere and in direct research gave the same side-delt growth as the cable version; downside: big relative jumps between dumbbells.
Sources
- Larsen et al. 2025, Front Physiol (kabel vs dumbbell lateral raise, 8 wk, getrainden: gelijke groei) doi.org/10.3389/fphys.2025.1611468
- Larsen et al. 2025, Front Physiol (cable vs dumbbell lateral raise bij gelijke ROM: gelijke zijdeltgroei) doi.org/10.3389/fphys.2025.1611468