Lateral Raises: How to Do It, Muscles Worked & Benefits

beginnerHome & gymdumbbellShoulders

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The lateral raise isolates the side delts, the muscles that make your shoulders look wider. You lift dumbbells out to your sides up to shoulder height.

Primary musclesShoulders

Secondary—

Equipmentdumbbell

Levelbeginner

Typeisolation

Movementpush

WhereHome & gym

What is the lateral raises?

The lateral raise isolates the side delts, the muscles that make your shoulders look wider. You lift dumbbells out to your sides up to shoulder height.

The lateral raises is beginner-friendly and a isolation movement. Isolation exercises move one main joint, which lets you focus on a specific muscle, fix weak points and add extra training volume without tiring the whole body. You can do it at home or in the gym, which makes it easy to fit into almost any routine.

Muscles worked

The main muscles trained by the lateral raises are the shoulders.

Shoulders (primary)

The shoulders (deltoids) have a front, side and rear part. They lift the arm in every direction. Well-developed side and rear delts make the upper body look wider and help keep the shoulder joint healthy.

How to do the lateral raises: step by step

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.

Benefits of the lateral raises

Builds wider-looking shoulders
Isolates the side delts
Home friendly with light dumbbells
Great finishing exercise

Like all resistance training, the lateral raises also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.

Common mistakes to avoid

Too heavy and swinging
Shrugging the traps
Raising above shoulder height
Straight, locked arms

Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.

Form tips from a trainer

Slight bend in the elbows
Lead with the elbows, not the hands
Stop at shoulder height
Lower slowly for 2–3 seconds

How to breathe

Breathe in as you lower the weight or your body (the easier phase) and breathe out as you push. For heavy sets, take a big breath into your belly before the rep, brace your core, and breathe out near the end of the push.

Sets and reps by fitness level

Level	Sets × reps	Rest	Frequency
Beginner	3 × 12	60–90 sec	2× per week
Intermediate	4 × 12–15	60–120 sec	2× per week
Advanced	4 × 15–20	90–180 sec	2–3× per week

Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.

Easier and harder variations

Make it easier

Lighter dumbbells or water bottles

Make it harder

Cable lateral raises
Lean-away raises

Lateral Raises for men and women

The technique of the lateral raises is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.

You will find this exercise in these HelloMyTrainer programs:

Safety tips

Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
Make sure benches, chairs, steps and bars are stable and can hold your weight.

Frequently asked questions

What muscles does the lateral raises work?

The lateral raises mainly works the shoulders.

Is the lateral raises good for beginners?

Yes. It is a beginner-friendly exercise. Start with the beginner sets and reps above and focus on clean technique.

How many sets and reps of the lateral raises should I do?

Beginners: 3 × 12. Intermediate: 4 × 12–15. Advanced: 4 × 15–20. Train each muscle group about twice per week.

Can I do the lateral raises at home?

Yes, it needs little or no equipment.

How often should I train with the lateral raises?

Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.

Reverse flyes train the rear deltoids and upper back by opening the arms out to the sides while bent over.

Exercise images: public-domain photos from the open-source Free Exercise DB project. Last reviewed: October 2026.