Lateral Raise (Dumbbell)
Trains the shoulders. You need a dumbbell. 24 of our free programs use it, across 119 sessions.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Lateral Raise (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides and palms facing your body.
- Lift the dumbbells laterally to shoulder height, keeping a slight bend in your elbows.
- From the lateral position, move the dumbbells forward until they are directly in front of you, keeping them at shoulder height.
- Lower the dumbbells back to the starting position with control. Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- Maintain a slight bend in your elbows to protect your joints.
- Keep your shoulders down and back to avoid straining your neck.
- Use a weight that allows you to perform the exercise with proper form.
Muscles worked
What Lateral Raise (Dumbbell) trains
In the programs
How our programs run the Lateral Raise (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
24of our 50 programs use it
3×15–20the shape they run most (40 sessions)
1:00typical rest between sets
2open the session with it
3finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 5×5 Linear Progression + Accessories | Workout A | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 60-Day Cut | Full Body C | 2×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Arnold Split | Shoulders & Arms | 4×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Shoulders | 4×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bullmastiff | Overhead | 2×12 RPE 63×12 RPE 6+4 more on the program page | Fixed weights |
| Dorian Yates HIT | Shoulders & Traps | 1×12 @ 40% 1×10–12+ RPE 10 AMRAP |
Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell + Bench Full Body | Full Body A | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell Only Full Body | Full Body A | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL UHF | Bench | 5×12–15+ AMRAP5×10–12+ AMRAP+3 more on the program page | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL: Jacked & Tan 2.0 | Upper — Bench, Upper — Bench — 1RM Test (update your TMs after) | 1×18 3×18+ AMRAP1×16 3×16+ AMRAP+4 more on the program page | Fixed weights |
| High Frequency PPL | Push A — Chest Emphasis | 4×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Juggernaut Method 2.0 | OHP — Accumulation — Tens Wave, OHP — Intensification — Tens Wave +14 | 4×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Push A — Bench Primary, Push B — OHP Primary | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Push A — Bench (5s week), Push B — OHP (5s week) +6 | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Push — Chest, Shoulders & Triceps | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Back & Shoulders Hypertrophy | 3×12–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Upper Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Push | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Push | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| The Rippler | Bench | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Shoulders & Arms Pump | 4×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Vince Gironda 8×8 | Shoulders & Arms | 8×8 | Linear: +2.5 kg on success, deload 10% after 2 misses |
| Wolverine | Day 1 — Chest/Shoulders (Volume), Day 1 — Chest/Shoulders (Build) +2 | 4×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| WS4SB 3 | Repetition Upper | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Grey sets are warmups; their % is of set 1. AMRAP means as many reps as you can manage on that set. Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Lateral Raise (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Substitutes
Swap Lateral Raise (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Lateral Raise (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.