How to do lateral raises: dumbbells and cables

What this exercise trains

Raises add focused shoulder work without asking the triceps to press the weight. Lateral raises emphasise the side deltoids, while front raises emphasise the front. This lets you add targeted sets without another pressing exercise.

The long lever from shoulder to hand makes small weights challenging. Consistent repetitions matter more than a large number on the dumbbell. Add front raises deliberately, since bench presses and overhead presses already train the front deltoids.

Lateral Raise

Dumbbells make lateral raises easy to set up. The movement becomes more demanding as your arms approach shoulder height. Choose them for extra side-shoulder work at home or in the gym, keeping a small, consistent elbow bend.

1. Stand tall with dumbbells beside your thighs and elbows slightly bent.
2. Raise your arms out to the sides, slightly forward of your body, to around shoulder height, then lower slowly without shrugging or swinging.

Technique points to remember

Raise your arms sideways with a slight elbow bend. If your torso swings and shoulders shrug early, use less weight and control the descent.

Start easier, progress deliberately

Dumbbells and cables load the movement differently. Pick a version you can repeat without momentum; small weight increases can already make a noticeable difference.

Where this exercise fits in your workout

Put lateral raises after your presses for side-shoulder work. Front raises add work for the front delts, which bench and shoulder presses already train. Include them when you specifically want more work there.

Warm up with easier sets before these working sets.

Cable Lateral Raise

A low cable pulls sideways rather than only downward and can load the lower part of the raise. Choose it for a different resistance pattern from dumbbells, keeping pulley distance and body position consistent.

1. Stand side-on to a low pulley and hold the handle in the farther hand.
2. Raise that arm sideways to roughly shoulder height, keeping a soft elbow and your torso still; lower slowly.

Cable Lateral Raise (Single Arm)

This single-arm cable version uses the same lateral pulling pattern while letting you set up each side individually. Choose it for repeatable positioning and loading per arm, with your free hand providing light support on the station.

1. Stand side-on to a low pulley and hold the handle in the farther hand.
2. Raise that arm sideways to roughly shoulder height, keeping a soft elbow and your torso still; lower slowly.

Machine Lateral Raise

Arm pads and a seat limit unwanted movement and simplify load changes. Choose it for focused side-deltoid work without balancing dumbbells, adjusting the seat and pads so the machine follows a comfortable shoulder path.

1. Adjust the seat so your shoulders line up with the machine’s pivot and the pads rest above your elbows.
2. Raise your upper arms sideways toward shoulder height, then lower without shrugging or swinging.

Front Raise

Lifting in front of you focuses on the front deltoids. Choose it when that area needs additional work in your plan; after substantial pressing, side or rear-shoulder exercises may add more useful variety.

1. Stand tall with light dumbbells in front of your thighs and knees relaxed.
2. Raise the weights forward to about shoulder height with a small elbow bend, then lower slowly without swinging or leaning backward.

Upright Row

An upright row lifts the elbows outward while the shoulders and upper trapezius contribute. Grip width and height affect comfort; choose a controlled path and use lateral raises instead if the pulling position feels uncomfortable.

1. Hold a light bar in front of your thighs with a comfortable, slightly wider-than-shoulder grip.
2. Draw it upward close to your body, keeping elbows no higher than shoulders; stop lower if needed for comfort and lower slowly.