Shoulders · Dumbbell
Dumbbell Lateral Raise
How to do the dumbbell lateral raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand holding dumbbells at your sides. With a slight bend in your elbows, lift the dumbbells outward to shoulder height, then lower slowly.
- 1Feel your side delts lifting the dumbbells out to shoulder height
- 2Keep a slight bend in your elbows and lead with your elbows, not hands
- 3Maintain core engagement to avoid swaying
Common mistakes
- Avoid shrugging your shoulders up to your ears
- Don't swing the weights or use momentum
- Avoid raising past shoulder level; stop when arms are parallel
Muscles worked
The dumbbell lateral raise mainly works the side delts, with the upper traps assisting.
- Side DeltsPrimary
- Upper TrapsSupport
- ForearmsMinor
Dumbbell Lateral Raise strength standards
See how your dumbbell lateral raise ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM10 lb
Silvere1RM20 lb
Golde1RM37.5 lb
Platinume1RM57.5 lb
Diamonde1RM67.5 lb
Champione1RM80 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the dumbbell lateral raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed April 2026.