WhatWorksWhat.
Side delts

Dumbbell Lateral Raise

Burn on the very outside of the shoulder cap. Traps should be relatively quiet.

Complexity · Lowhypertrophybeginner+Dumbbells
  • Side delts
  • Side delts - Side delts
  • Traps
  • Side delts

PrimarySecondary

What it hits

Parts of the target muscle.

  • Side delts

    Hit

    Lifts arm out to the side.

The movement

Get it right, not roughly right.

Optimal form

0:41· Jesse James West

Jeff Nippard's Method For Perfect Lateral Raises

Arms down

Parallel

Slight forward lean, soft elbow bend. Lift dumbbells out to the sides leading with the elbows. Stop when the upper arm is parallel to the floor. Lower over 2–3 seconds.

Common mistakes

  • Going too heavy - turns into a swing/upright row hybrid.
  • Leading with the wrists instead of the elbows.
  • Shrugging the traps at the top.

Where you should feel it

Burn on the very outside of the shoulder cap. Traps should be relatively quiet.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains side delts. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Cable lateral raise (one arm)

    Constant tension.

    100% on target

    On target

    Same target, minor adjustment.

  • Lean-away cable raise

    Hold post, lean opposite side.

    100% on target

    On target

    Same target, minor adjustment.

  • Leaning DB raise

    Hold a post, lean.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Cross-body Shoulder Stretch

    Pull one arm across the body with the opposite hand at the elbow. Shoulder stays down - don't let it shrug. 30s per side.

    Rear deltsSide delts

  • Upper Trap Stretch

    Sitting tall. Tilt one ear toward the same-side shoulder, use the same-side hand to gently weight the head. Opposite arm reaches down behind the back. 30s per side.

    Traps

  • Levator Scapulae Stretch

    Sitting tall. Turn the head 45° toward one armpit, then tuck the chin down toward that armpit. Use the same-side hand to gently weight the back of the head. 30s per side.

    TrapsRear delts