Lateral Raise (Dumbbell)
Also called Dumbbell Lateral Raise, Side Lateral Raise (Dumbbell), Deltoid Raise (Dumbbell), DB Lateral Raise
How to do it
Stand tall holding a dumbbell in each hand at your sides with a slight elbow bend. Raise both arms out to the sides until they reach about shoulder height, then lower under control to the start. Keep your wrists neutral, shoulders away from your ears, and avoid swinging or leaning backward.
Setup
Stand tall with one dumbbell at each side, palms facing inward, wrists neutral, and elbows softly bent. Brace your trunk and begin with the shoulders relaxed away from the ears.
Where you should feel it
Across the outside of both shoulders as the bells rise, with the core keeping the torso still. If the neck or upper traps dominate, reduce the load and stop shrugging.
When to use it
Use for accessible bilateral mid-delt hypertrophy and independent loading of each arm. It works best after pressing in controlled sets of 10-20 reps.