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.