Step by step
- Stand with a dumbbell in each hand at your sides.
- With your elbows slightly bent, raise your arms out to the sides to shoulder height.
- Keep your hands slightly in front of your body, not fully out in a T.
- Lower slowly.
Tip: Think about pushing the dumbbells towards the walls, not the ceiling.
Common mistakes
If you need momentum, use less weight: side delts respond well to light loads.
If your shoulders rise towards your ears, your traps take over. Keep them down.
Stop at shoulder height.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How much weight?
Light: with light dumbbells and good form you work your shoulder better than with heavy weight and swinging.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add lateral raise to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.