Library / Lateral Deltoid
Standing Dumbbell Lateral Raise
Dumbbell · Isolation · Isolation
Lateral Deltoid TrapsSupraspinatus Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lateral Deltoid
- Secondary muscles
- Traps, Supraspinatus
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 12-20 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Stand tall with a slight forward lean and hold dumbbells at your sides.
- Raise your arms out and slightly forward (about 15 to 20 degrees in front of your torso).
- Lead with your elbows and stop at shoulder height without shrugging your traps.
- Lower over 2 seconds to keep tension on the medial deltoid.
Joint & safety considerations
No specific joint contraindications are flagged for Standing Dumbbell Lateral Raise. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Lateral Raise | Cable swap | Cable |
| Cable Leaning Lateral Raise | Cable swap | Cable |
| Cable One Arm Lateral Raise | Cable swap | Cable |
| Lever Lateral Raise with Chest Support | Machine swap | Machine |
| Lever Standing Lateral Raise | Machine swap | Machine |
| Machine Lateral Raise | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.