How to do it
- Hold the upright with one hand and lean away from it, feet close to its base.
- Hold the dumbbell in the free hand, hanging in front of the hips.
- Raise the arm out to the side, leading with the elbow, to shoulder height.
- Lower slowly across the body to the start.
- Finish all reps on one side, then switch.
Common mistakes
- Leaning only a little, which loses the point.
- Swinging the weight.
- Shrugging at the top.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: Heavier dumbbell or a deeper lean.
Easier: Standing upright, which is a normal lateral raise.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Hold something that cannot move; a light rack or door will not take your weight.
Swaps
Full gym: Lateral raise, Cable lateral raise, Wide-grip upright row
Dumbbells and a bench: Lateral raise, Wide-grip upright row