What should I feel during DB lateral raise (strict)?

Side delt initiates and controls the movement — not traps or momentum.

What are common mistakes with DB lateral raise (strict)?

Shrugging; Using too much weight to initiate; Straight-arm swing

How do I progress DB lateral raise (strict)?

Add load only when all reps are trap-free and controlled.

What can I do instead of DB lateral raise (strict)?

Cable lateral raise, Machine lateral raise, Band lateral raise

DB lateral raise (strict)

Slight forward lean, lead with the elbow, thumb slightly down at the top.

family=lateral raise strictpattern=shoulder isolationforce=pushmechanic=isolationequipment=free_weight

Muscles

muscle emphasis · training guidance

side deltsPRIME

Primary: side delts
Supporting: None listed

Mechanics

Pattern: shoulder isolation
Equipment: dumbbell
Geometry: Variable Range
Target feel: Side delt initiates and controls the movement — not traps or momentum.
Progression: Add load only when all reps are trap-free and controlled.
Regression: Drop weight significantly; lateral raises reward lightness with better stimulus.

Watch for

Shrugging
Using too much weight to initiate
Straight-arm swing

Equipment context

Dumbbells allow a longer range of motion and independent arm movement, which can reveal side-to-side differences.

Substitutions

See all 8 side delts exercises in the Atlas

Progression ladder

Beginner / regression: Drop weight significantly; lateral raises reward lightness with better stimulus.
Standard: DB lateral raise (strict)
Advanced / progression: Add load only when all reps are trap-free and controlled.

Atlas metrics

Movement pattern: shoulder isolation
Primary target: side delts
Supporting muscles: None listed
Equipment: dumbbell
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up DB lateral raise (strict)?: Slight forward lean, lead with the elbow, thumb slightly down at the top.
What should I feel during DB lateral raise (strict)?: Side delt initiates and controls the movement — not traps or momentum.
What are common mistakes with DB lateral raise (strict)?: Shrugging; Using too much weight to initiate; Straight-arm swing
How do I progress DB lateral raise (strict)?: Add load only when all reps are trap-free and controlled.
What can I do instead of DB lateral raise (strict)?: Cable lateral raise, Machine lateral raise, Band lateral raise

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Movement family: lateral raise strict
Force type: push
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Cable lateral raise

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: DB lateral raise (strict) -> Cable lateral raise
curated substitution in the Atlas
same target muscle: side delts

Train DB lateral raise (strict) in Gym Mode → Browse the public Atlas →