Setup & Positioning
Dumbbell Lateral Raise:
- Stand tall with a dumbbell in each hand, arms down at your sides, palms facing in.
- Keep a slight bend in your elbows.
- Engage your core and relax your neck.
Cable Lateral Raise (Single-Arm):
- Set the cable at the lowest position and stand side-on to the machine.
- Grab the handle with the outside hand, arm down at your side, palm facing in.
- Keep a slight bend in the elbow.
Key point: “The motion comes from your shoulders—not from shrugging or swinging your arms.”
Execution
- Lift the dumbbells or cable handle out to the sides until your arms are parallel to the ground.
- Keep the movement slow and controlled—avoid using momentum.
- Pause briefly at the top, then lower back down slowly.
Where You Should Feel It
- Middle deltoids doing the majority of the work
- Light trap engagement to stabilize
- Core lightly engaged for posture
Where You Shouldn’t Feel It
- Neck strain from shrugging
- Lower back from leaning or arching
- Elbow pain from locking them rigid
Breathing
"Exhale as you lift, inhale as you lower."
Common Mistakes to Avoid
- Shrugging the shoulders – Keep traps relaxed.
- Using momentum – Lift under control.
- Raising too high – Stop at shoulder height.
- Leaning forward or back excessively – Maintain neutral posture.
