Train.exerciseLibrary.primaryMuscles

• Lateral deltoid

Secondary muscles

• Anterior deltoid
• Upper trapezius
• Serratus anterior

Technique

• Stand with dumbbells at your sides and a soft bend in the elbows.
• Keep the chest lifted and core braced.
• Raise the arms out to the sides until they reach shoulder height.
• Lead with the elbows rather than the hands.
• Pause briefly at the top without shrugging the shoulders.
• Lower the weights slowly under control.

Common mistakes

• Using momentum and swinging the torso.
• Shrugging the shoulders toward the ears.
• Raising the hands above the elbows.
• Choosing weight that is too heavy.
• Incomplete range of motion.

Special recommendations

• Think about pushing the dumbbells outward, not upward.
• Moderate load with clean form beats heavy partial reps.
• A slight forward lean can help keep tension on the side delts.

When to use

• Building shoulder width and lateral deltoid development.
• Balancing pressing-heavy shoulder programs.
• Accessory shoulder isolation work.

Consider modifications if

• Moderate shoulder pain occurs during abduction movements.
• Moderate shoulder discomfort increases with loading above shoulder height.
• Proper technique cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced