Standing Dumbbell Side Lateral Raises - Exercise Guide Video
Muscles Targeted: The standing dumbbell side
lateral raise exercise targets the middle part of the deltoids.
The deltoid is the muscle of the shoulders that is made up of 3
heads, which consists of the lateral (middle), anterior (front)
and posterior (rear) deltoid. The deltoids provide strength and
stability for the majority of upper body exercises. The deltoids
also provide an aesthetically pleasing look for people who are searching
for a way to create a thinner looking waist since the larger and
broader your shoulders become, the more of a "V-Taper"
look your upper body will reveal which will make your waistline
appear smaller than it really is. One of the most appealing body
parts for men is to have big, wide shoulders and a small tapered
Exercise Advice: Grab two dumbbells and hold
them down by your sides or in front of your thighs, whichever is
more comfortable for you. Take a shoulder width stance with your
knees slightly bent. Slowly raise both dumbbells up at the same
time to about eye level. As you raise the weight, focus on keeping
your wrists firm and pause slightly at the top before lowering the
weight back down to the starting position. Its okay to allow for
a very slight bend in your elbows during the movement.
Things To Avoid: Avoid any jerky or fast movements
with when doing standing dumbbell side lateral raises. The key is
to keep your tempo slow and controlled throughout the entire range
of the movement. This exercise is considered more of a shaping movement
for the deltoids and not a mass builder like the barbell press,
so avoid using super heavy weight and focus on using lighter dumbbells.
You should never swing the weight up since this is simply cheating
and can cause injuries. Avoid hunching your shoulders when raising
and lowering the weight. You should not raise the dumbbells above
your head since this will take the emphasis off of the deltoids
and place more tension on the rotator cuff and the trapezius muscle
which is something you want to avoid. Do this exercise in front
of a mirror to make sure your posture is correct when performing
Reps and Sets: Since this is not a mass building
movement, your repetitions will be in the higher range of between
12-15 reps. Choose a light pair of dumbbells and make sure you're
performing the movement correctly before increasing the weight.
A mirror comes in handy for watching your form. Sets will be in
the range of 2-4 sets depending on your fitness level. Make sure
to combine the standing dumbbell side lateral raises with a few
other shoulder exercises in order to target other heads of the deltoids
which will provide symmetry and overall development to your shoulders.
Other Exercises To Use: Since this exercise
works the lateral deltoid (medial or middle head), you want to add
a front deltoid exercise and also include a rear deltoid exercise
to hit the entire area of the shoulders and deltoid muscles. These
exercises include the bent
over cable raises and front
deltoid plate raises.