Is 20 lb lateral raise good?

Raising 20 lb dumbbells per arm with strict form is a strong, above-average level for the lateral raise, since it is an isolation exercise most lifters train with lighter loads to protect the shoulder joint and maintain full range of motion. Many well-trained lifters use 10 to 15 lbs, so 20 lbs with good control is a solid result.

How to do a lateral raise correctly?

To do a lateral raise correctly, hold a light to moderate dumbbell in each hand at your sides with a slight elbow bend, then raise both arms out to the sides, leading with your elbows, until they reach roughly shoulder height. Pause briefly without shrugging your shoulders up, then lower under control back to your sides.

Should I go heavy or light on lateral raises?

Go light on lateral raises. Because it is an isolation movement for the side deltoid, a controlled set with a lighter weight builds more shoulder size than a heavier set turned into a full-body swing. Prioritize a strict, controlled range of motion over the number on the dumbbell.

Is 10lb lateral raise good?

Yes, raising 10 lb dumbbells with strict, controlled form is a solid and common working weight for the lateral raise, an exercise where good technique matters far more than heavy load. Many experienced lifters intentionally keep lateral raise weight in this range to keep tension on the side delts instead of relying on momentum.

How do I know if I'm doing lateral raises correctly?

You are doing lateral raises correctly if you feel the work in your side delts rather than your traps, your torso stays still without swinging, and you stop the lift at roughly shoulder height instead of raising the dumbbells overhead. If your shoulders shrug up toward your ears, the weight is too heavy for strict form.

Lateral raise vs front raise: what's the difference?

The lateral raise lifts the dumbbells out to the sides and targets the side deltoid, the muscle responsible for shoulder width. The front raise lifts the dumbbells forward instead and targets the front deltoid, which already gets heavy indirect work from pressing movements like the bench press and overhead press. Most programs prioritize the lateral raise since the side delt is the more commonly undertrained of the two.

Lateral Raise: Form & Muscles Worked

Lateral Raise

How to do the lateral raise with correct form: elbow bend, lift height, and the momentum mistakes that turn it into a shrug instead of a shoulder exercise.

Quick answer: Raise light dumbbells out to the sides with a soft elbow bend until the arms are near shoulder height, keeping the torso still and shoulders relaxed.

Dumbbells beginner Shoulders

How to Do It

Stand holding a light-to-moderate dumbbell in each hand at your sides, palms facing your body.

Keep a slight bend in your elbows and brace your core.

Raise both arms out to the sides until they reach roughly shoulder height, leading with your elbows.

Pause briefly at the top without letting your shoulders shrug up toward your ears.

Lower under control back to your sides, resisting the weight rather than dropping it.

Common Mistakes

Using too much weight and swinging the torso to generate momentum instead of isolating the shoulder.

Raising the arms above shoulder height, which shifts stress onto the traps rather than the delts.

Shrugging the shoulders up during the lift instead of keeping them down and back.

Straightening the elbows fully, which increases leverage stress on the elbow joint for no added benefit.

The lateral raise is the single best isolation exercise for the side deltoid, the part of the shoulder responsible for that rounded, “capped” look that pressing movements alone don’t fully develop.

Because it’s an isolation movement, ego lifting is the biggest risk. A controlled set with a lighter weight builds more side-delt size than a heavier set turned into a full-body swing.

Add it after your main pressing work, such as the overhead press or dumbbell shoulder press, on a push day, since shoulders respond well to isolation volume once the heavier compound work is done.

Lateral Raise vs Front Raise

Both are dumbbell isolation moves for the shoulder, but they target different heads of the deltoid. The lateral raise moves the arms out to the sides, isolating the side delt, the part responsible for shoulder width and the “capped” look. The front raise moves the arms forward, isolating the front delt, which already receives substantial indirect work from any pressing movement.

	Lateral Raise	Front Raise
Movement path	Arms out to the sides	Arms forward
Primary target	Side deltoid	Front deltoid
Overlap with pressing	Low	High (front delts work hard in every press)
Priority	Usually higher	Usually lower, often unnecessary if pressing regularly

Because pressing movements already train the front delt heavily, most programs get more value from prioritizing the lateral raise and treating the front raise as optional. See lateral raise vs front raise for the full pressing-overlap argument and weekly set-volume guidance.

Lateral Raise Alternatives

Cable lateral raise: keeps constant tension on the side delt through the whole range, unlike a dumbbell where tension drops near the top and bottom.
Overhead press: a compound alternative that trains the side delt indirectly alongside the front delts and triceps, useful if isolation work isn’t available.
Dumbbell shoulder press: another compound substitute with a similar indirect side-delt training effect.
Machine lateral raise: removes the stabilization demand entirely, letting you isolate the side delt with a fixed path if joint comfort is a concern.

Muscles Worked by the Lateral Raise

Primary: side (lateral) deltoid
Secondary: front and rear deltoid heads, upper traps (stabilizing the shrug at the top)
Stabilizers: rotator cuff, core

References

National Strength and Conditioning Association. Anaerobic and Muscle Endurance Development: Lifting Guidelines. National Strength and Conditioning Association (2017)Back to claim
Brad S Currier, Alysha C D'Souza, Maria A Fiatarone Singh, Caroline V Lowisz, Eric S Rawson, Brad J Schoenfeld, Abbie E Smith-Ryan, Jeremy P Steen, Gwendolyn A Thomas, N Travis Triplett, Tyrone A Washington, Timothy J Werner, Stuart M Phillips. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise (2026)Back to claim
Deborah Riebe, Barry A Franklin, Paul D Thompson, Carol E Garber, George P Whitfield, Melissa Magal, Linda S Pescatello. Updating ACSM's Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise (2015)

See our exercise methodology for how this evidence is applied and its limits.

Frequently Asked Questions

Is 20 lb lateral raise good?: Raising 20 lb dumbbells per arm with strict form is a strong, above-average level for the lateral raise, since it is an isolation exercise most lifters train with lighter loads to protect the shoulder joint and maintain full range of motion. Many well-trained lifters use 10 to 15 lbs, so 20 lbs with good control is a solid result.
How to do a lateral raise correctly?: To do a lateral raise correctly, hold a light to moderate dumbbell in each hand at your sides with a slight elbow bend, then raise both arms out to the sides, leading with your elbows, until they reach roughly shoulder height. Pause briefly without shrugging your shoulders up, then lower under control back to your sides.
Should I go heavy or light on lateral raises?: Go light on lateral raises. Because it is an isolation movement for the side deltoid, a controlled set with a lighter weight builds more shoulder size than a heavier set turned into a full-body swing. Prioritize a strict, controlled range of motion over the number on the dumbbell.
Is 10lb lateral raise good?: Yes, raising 10 lb dumbbells with strict, controlled form is a solid and common working weight for the lateral raise, an exercise where good technique matters far more than heavy load. Many experienced lifters intentionally keep lateral raise weight in this range to keep tension on the side delts instead of relying on momentum.
How do I know if I'm doing lateral raises correctly?: You are doing lateral raises correctly if you feel the work in your side delts rather than your traps, your torso stays still without swinging, and you stop the lift at roughly shoulder height instead of raising the dumbbells overhead. If your shoulders shrug up toward your ears, the weight is too heavy for strict form.
Lateral raise vs front raise: what's the difference?: The lateral raise lifts the dumbbells out to the sides and targets the side deltoid, the muscle responsible for shoulder width. The front raise lifts the dumbbells forward instead and targets the front deltoid, which already gets heavy indirect work from pressing movements like the bench press and overhead press. Most programs prioritize the lateral raise since the side delt is the more commonly undertrained of the two.