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Dumbbell Lateral Raise Technique

Dumbbell Lateral Raise Technique — video by Jeff Nippard Play · 8:04

Video by Jeff Nippard on YouTube · Open on YouTube

Explains which muscles the lateral raise works and how to do it with light weights and strict form, plus the most common mistakes. Suits gym-goers who want to train the side of the shoulders.

  • 8 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells
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Step by step 9

Tap a time to watch that step in the video.

  1. What it works: mainly the side delts, with some help from the front delts and upper traps. 1:02
  2. Use light dumbbells for higher reps, and progress by improving technique rather than adding weight. 2:52
  3. Cut out momentum: sit down, or stand with your glutes squeezed so your hips don't swing. 3:20
  4. Grip with the index finger near the head of the dumbbell and keep your shoulder blades drawn back. 3:38
  5. Lead with the elbow, sweeping out in the scapular plane about 15–30 degrees in front of your body. 4:12
  6. A slight pinky-up turn is optional but may raise impingement risk; stop once your elbow reaches shoulder height. 4:57
  7. Lower under control, and pause briefly at the bottom of each rep to avoid swinging. 5:48
  8. Most common mistake: going too heavy, so other muscles take over and form breaks down. 6:11
  9. Don't let it become a front raise; keep the dumbbells only slightly forward of your sides. 7:06

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Use light dumbbells and minimise swinging, keeping the glutes tight
  • Raise in the scapular plane, slightly in front of the body, leading with the elbow
  • Stop when the elbow reaches shoulder height and lower under control

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loaddumbbell lateral raises with light weights
  • Elbows movesarms held soft and slightly bent
  • Wrists & hands movesgripping the dumbbells

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jeff Nippard; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety