Exercises / Side lateral raise
Side lateral raise GIF
Figure
Male figure; the female figure follows.
Muscles
Background
Packs are delivered in the look you pick here.
Get it in this lookWorked muscles
- ShouldersMusculus deltoideus
- Side shouldersMusculus deltoideus, pars acromialis
- Front shouldersMusculus deltoideus, pars clavicularis
- Rotator cuffMusculi rotatores humeri
- TrapeziusMusculus trapezius
- Equipment
- Dumbbells
- Level
- intermediate
- Loop
- One repetition, 4.6 seconds
Get this animation
Part of the shoulder raise pack, all 11 shoulder raise variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.
From the API
GET one exercise
curl https://api.exercisegif.com/v1/exercises/side-lateral-raise \
-H "Authorization: Bearer $EXERCISEGIF_KEY"Returns the exercise with GIF, WebP and MP4 links for both figures. Docs
How to do a side lateral raise
- Stand with feet hip-width apart and hold a dumbbell in each hand at your sides with a slight bend in your elbows
- Keep your core engaged and maintain a neutral spine throughout the movement
- Lift the dumbbells out to your sides, leading with your elbows rather than your hands
- Raise the weights until your arms are parallel to the floor, forming a T-shape with your body
- Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position with control
- Maintain the slight bend in your elbows throughout the entire range of motion
Form tips
- Avoid using momentum or swinging the weights - focus on controlled movement using only your shoulder muscles
- Keep your shoulders down and back to prevent shrugging and reduce risk of impingement
- Start with lighter weights to master the form before progressing to heavier dumbbells
- Stop the upward motion at shoulder height to avoid placing excessive stress on the shoulder joint
- Maintain a slight forward lean of the torso to better target the lateral deltoids
