Dumbbell lateral raise

Dumbbell lateral raise: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Standing, trunk upright, dumbbells in hanging hands, elbows slightly bent (usually ~160°) and kept that way.

  2. Up 1.5 s in the plane of the shoulder blade (a little in front of the side plane), the elbow leads, the hand not above the elbow, up to shoulder level and no higher.

  3. Down slowly 2.5 s.

  4. Light dumbbells, no swinging and no shrugging towards the ears.

  5. Stop if the shoulder hurts.

Common mistakes

  • Swinging the body — use lighter dumbbells and stand tall.
  • Shrugging the shoulders — keep them down and lead with the elbow.
  • Raising the arms above shoulder height — stop at shoulder level.
  • Hand higher than the elbow, arm straightening — keep a soft bend, elbow leads.

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