Vidéos
Instructions
- Stand upright with a dumbbell in each hand, arms at your sides
- Engage your core and maintain a neutral spine
- Raise your arms laterally with a slight elbow bend, forming an arc
- Continue lifting until the dumbbells meet overhead in a controlled motion
- Slowly lower the dumbbells back to the starting position
Technical Tips
- Avoid swinging or using momentum
- Keep shoulders depressed and scapulae stable throughout
- Ensure the arms move in the scapular plane for shoulder safety
- Control both the upward and downward phases of the lift
- Use a light to moderate load to maintain full range and form
Breathing Tips
- Exhale while lifting the dumbbells overhead
- Inhale during the descent back to the starting position
Restrictions médicales
- Shoulder impingement syndrome
- Rotator cuff injuries
- Cervical spine issues
- Severe trapezius strain
What muscles do dumbbell complete lateral raises target?
Dumbbell complete lateral raises primarily target the shoulders, especially the side deltoids, while also engaging the traps, front deltoids, and core stabilizers throughout the full range of motion.
Is the dumbbell complete lateral raise good for shoulder definition?
Yes, this full-range lateral raise is excellent for enhancing shoulder definition by engaging the deltoid muscles through an extended motion path, promoting balanced development and muscular detail.
Can I do full lateral raises with heavy dumbbells?
It's recommended to use light to moderate dumbbells for complete lateral raises to maintain control, avoid momentum, and ensure proper shoulder alignment throughout the full arc.
Are dumbbell full lateral raises safe for my rotator cuff?
If performed with correct form and without existing shoulder injuries, full lateral raises are safe. However, those with rotator cuff issues should consult a medical professional or opt for modified versions.
How often should I include dumbbell full lateral raises in my routine?
Incorporating this exercise 1–2 times per week as part of your shoulder or upper body routine can enhance deltoid activation and shoulder strength without overtraining.
Description
The Dumbbell Complete Lateral Raise is an advanced variation of the classic lateral raise that extends the range of motion from hip level all the way to overhead. This full-range movement is designed to maximize deltoid engagement, especially the side deltoids, while also activating stabilizing muscles throughout the shoulder complex and core. Ideal for improving shoulder mobility, strength, and control, this exercise challenges coordination and muscular endurance. By raising the arms in a wide arc up to the top, the exercise not only builds aesthetics but also promotes joint stability and balanced muscular development. It's highly effective for athletes and experienced lifters looking to increase overhead control and shoulder definition. This movement requires strict form, making it suitable for users with solid shoulder health and experience in resistance training. It is typically performed with light to moderate dumbbells to ensure full range and avoid compensatory movements, ensuring safety and muscular isolation.