Exercise guide

How to do lateral raise

Side delts

Lateral raise starting position — correct set-up before the first rep
Start
Lateral raise finished position — the end of one repetition
End of rep

Step by step

  1. Stand with dumbbells at your sides, a slight forward lean at the hips, elbows softly bent.
  2. Lead with your elbows and raise out to the sides until your hands reach shoulder height.
  3. Keep the pinky slightly higher than the thumb, as if pouring from a jug.
  4. Lower for 2 seconds all the way down, resisting the whole way.

The cue that matters

CueGo lighter than your ego wants. Side delts respond to clean reps at 12–20, not to swinging.
AvoidShrugging. If your traps are doing the work, drop the weight and keep the shoulders down.

Where this sits in the split

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