Exercise · Form & cues
Dumbbell Lateral Raise — form guide
Lateral Delts · Supraspinatus. Equipment: Dumbbells. Difficulty: Beginner.
TEMPO
1-1-2-1
Most people use way too much weight here. Side delts are tiny — they need precision, not load.
Cues
- Slight elbow bend, locked throughout
- Lead with elbows, not hands
- Stop at shoulder height — higher is traps
- Slight forward lean to better hit lateral head
Common mistakes
- Using momentum / hip swing
- Going above shoulder height — trap dominant
Injury notes
Light weight only. Build volume before load for shoulder health.
Progression
Add 0.5–1kg per DB. Volume (sets x reps) before weight.