Dumbbell Lateral Raise

Explore dumbbell lateral raise in 3D. Focus: Lateral deltoid, Supraspinatus, Trapezius.

Dumbbells

Setup

Stand with feet planted, brace the abdomen and keep the head and spine aligned.

Exercise guide

1. Controlled return

   Lower the arms slowly while maintaining a slight bend in the elbows.

2. Settle and stabilize

   Pause briefly and keep the body stable.

3. Working phase

   Raise the arms sideways to about shoulder height without shrugging or swinging the torso.

4. Controlled hold

   Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.