Name of Exercise–
Free weight lateral raise
Type of Exercise–
Single-joint
Muscles Used–
Shoulder
This exercise can be performed while standing or seated.
- Stand or sit up with your back straight and arms fully extended at your sides.
- Hold a dumbbell in each hand with your palms facing the sides of your thighs.
- Raise your arms upward, keeping your palms facing the ground, until both arms are parallel to the floor.
- Pause for a moment before lowering.
- Slowly lower the weights until your arms are by your sides again.
Do not lean back while performing the movement and remember to initiate the movement from your shoulders not your hands.
The number of repetitions (reps) and sets you should do depends on your strength and skill level.
Beginner–
1 set of 12-20 reps
Intermediate–
2-3 sets of 8-15 reps
Advanced–
3-5 sets of 5-12 reps
Use a weight that is heavy enough to perform the desired number of reps and sets for your skill level using good form. Once you are able to perform more reps and sets than is outlined in your skill category, try to increase the weight you lift by 5-10%. Depending on your strength-training goals, you may wish to maintain certain weight and reps rather than increase them to build more strength or muscle.
Last reviewed January 2006 by Steven Bratman, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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