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Exercise handout — move better, feel better.
Dumbbell Lateral Raise
Raise dumbbells out to your sides to shoulder height. Works side of shoulders.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Resistance band, Water bottles
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand with dumbbells at your sides
- Slight bend in elbows
- Palms facing your body
Step 1 of 5
Raise arms out to your sides
Step 2 of 5
Stop when arms reach shoulder height
Step 3 of 5
Keep slight bend in elbows throughout
Step 4 of 5
Lower slowly with control
Step 5 of 5
Repeat
Breathing
- Breathe out as you raise
- Breathe in as you lower
Form Cues
- Lead with elbows
- Don't shrug shoulders
- Stop at shoulder height
- Control the lowering
Common Mistakes to Avoid
- Going too high
- Shrugging shoulders
- Swinging weights
- Leaning to one side
Safety Information
Don't go above shoulder height. Light weight is fine.
Progressions
Increase weight slowly
Regressions
Use lighter weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.