Tsunami Barbell
    Dumbbell Lateral Raise
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    Shoulders

    DUMBBELL LATERAL RAISE

    Isolation exercise for the medial deltoids. Builds shoulder width and improves pressing strength.

    KEY TARGETS
    • Primary MuscleShoulders
    • EquipmentDumbbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Stand tall with dumbbells at your sides, palms facing in. Slight bend in elbows, core braced. Lean forward 10-15 degrees to target side delts better.

    Execution

    Raise dumbbells out to the sides until arms are parallel to floor (or slightly higher). Keep elbows slightly bent throughout. Pause at the top, then lower with control.

    Exercise technique image

    Key Cues

    • Lead with pinkies: slight external rotation

    • Elbows slightly bent, not locked

    • Raise to parallel or slightly above

    • Control the descent: 2-3 seconds down

    • No swinging: strict form only

    Common Mistakes

    • Using momentum to swing the weights

    • Raising too high (shoulder impingement risk)

    • Using too much weight

    • Shrugging shoulders

    • Bending elbows too much

    Programming

    3-4 sets of 12-20 reps. Use lighter weight and focus on the squeeze. Lateral raises are about quality, not ego.

    Train 2-3 times per week after pressing movements.

    READY TO LIFT?

    Add the Dumbbell Lateral Raise to your next training cycle. The next week can change from what you logged.

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