The Only Dumbbell Lateral Raise Guide You Need (For Side Delt Growth)

Introduction to Dumbbell Lateral Raise Variations00:00

The dumbbell lateral raise is not a single exercise but dozens of exercises in one. The key is understanding how to unlock all of these variations, especially for those training at home with limited equipment.

Overview of Lateral Raise Options00:31

There are tons of different kinds of dumbbell lateral raises with meaningfully varied variations numbering in the dozens. Loads of them are incredibly effective, and at least five to 10 will be personally suitable for individual routines. With dumbbell lateral raises, there is no single best kind - there are just dozens of amazing kinds.

Variable 1: Arm Angle and Elbow Position01:31

Arm angle specifically refers to elbow angle with three main options:

• A completely straight elbow
• Elbow kept just slightly bent for comfort
• Elbow with approximately 30° bend from completely straight

There is no right or wrong answer regarding elbow angle. The determining factors are what is comfortable and preferred at the time. The more locked out and stretched out the arm is, the less weight is needed to achieve the same effect. Conversely, the more bent the arm is, the more weight will be needed. Weight and rep expectations must be adjusted based on the exact angle being used.

Variable 2: Body Position02:30

Laterals can be performed in four different positions:

• Seated
• Standing
• On an incline bench
• Leaned forward approximately 15 to 30°

Each position provides a different effect. Angles closer to incline tend to bias closer to the front delt while still targeting the side delt. The more forward lean through to vertical positioning, the more the biasing tends to hit closer to the rear delt.

Variable 3: Thumb Angle03:31

Thumb angle options include:

• Thumb typically parallel to the ground
• Thumb pointed about 15 to 30° down towards the ground, using the cue of pouring a glass of water out

Both options are great, but shoulder response must be monitored. For the average person, thumbs parallel allows for a bigger range of motion at the top end of the lateral. The more thumbs point down, the more likely gnarly impingement situations become if going up too high. When pinkies are up and thumbs are down, the body naturally signals to stop at a certain level even if below parallel.

Variable 4: Range of Motion Options04:30

Multiple range of motion approaches are available:

• Partials: Usually about halfway up and halfway down. Critical to engage the musculature as much as possible when coming down rather than letting gravity do the work
• Standard full range: Up to about parallel to the ground - the classic approach
• Above parallel: Going 15° or 30° above parallel, which allows access to the high tension zone between 30° above and 30° below parallel
• Super ROM: Attempting to get pinkies to touch all the way at the top with dumbbells. Requires surprisingly small amounts of weight but provides intense stimulation. If shoulders feel weird, lighten the weight

Variable 5: Pausing Technique06:00

Every single variation of laterals can be performed with or without pausing. When pausing, hold for about one full second count at the top, possibly two if preferred. Pausing requires less weight for the same reps but creates a distinctly different exercise feel, effectively doubling the number of lateral options available.

Variable 6: Eccentric Control07:01

The degree and speed of eccentric control provides another major differentiating factor. Laterals can be performed at a normal pace or with a three to four second negative. Neither approach is better for hypertrophy - they're simply different options that can be applied to any lateral variation.

Combining Variables Safely07:32

All variables can be combined including ranges of motion, eccentric cadences, and thumb positions. Two critical requirements for combinations:

• Must not hurt joints, as some combinations may not work well together
• Must maintain mind-to-muscle connection with delts engaging, contracting, and experiencing tension and burn at higher reps

Conclusion on Variation Possibilities08:30

Combining all variables into functioning exercises creates dozens and dozens of lateral raises. All of them effectively grow side delts. Even with only two dumbbells for laterals, variation will never run out when using all the combinations presented.