Ultimately, the rep range will depend on your personal goal: Strength: 3 to 5 sets of 2 to 6 reps. Hypertrophy (muscle growth): 3 to 4 sets of 6 to 12 reps. Endurance: 2 to 3 sets of 12 to 20 reps.
There are times and circumstances when altering this up or down is okay, but if you are a beginner with dumbbell lateral raises, a simple and safe approach is doing 3-4 sets of 12-15 reps of each of the exercise.
The average Dumbbell Lateral Raise weight for a female lifter is 20 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Dumbbell Lateral Raise? Female beginners should aim to lift 6 lb (1RM) which is still impressive compared to the general population.
Doing lateral raises with heavy weights for low reps is a great way to build strength and stability in the shoulder muscles. The heavier weight requires your muscles to work harder, which helps you develop more strength and power.
15-20 for sets of 10-15 depending on how my shoulder feel.
Lift arms outward until elbows are at the same height as shoulders while keeping forearms in the same orientation. This is a definition exercise and lighter weights and more reps should be the goal. 10 lb dumbells are a good starting weight.
Lateral raises add width and definition to your shoulder area if done consistently and correctly.
Of all the upper body workouts in the world, progress with lat raises can feel impossible. Week after week, we reach for the same weight and complete the same reps of straight arm lifts. That's despite seeing gradual progress in other shoulder exercises, such as overhead press or upright rows.
For any isolation exercises, you could do just 1-2 sets per exercise and get the job done well. There's no harm in spending more time in the gym, though. If you have the time and ambition, you could start with 4 to 8 sets per muscle per week, and work your way up to 8 to 12 sets.
Keeping your elbows slightly bent and core engaged, exhale and slowly lift the dumbbells out to the sides, leading with your elbows, until your arms are parallel to the ground, going no higher than shoulder height. Throughout the movement, keep your shoulder blades back and down, away from your ears.
Conversely, if you can't perform another rep at the end of the set and your form is greatly sacrificed, lower the weight a little. For lateral raises, aim for 10-15 reps and three to four sets for hypertrophy goals.
This is because lat raises primarily target the lateral deltoids which are small compared to other shoulder muscles, this means that you aren't able to lift as much weight. Secondly, with your arms extended far from your body, this creates a long lever arm, making it more difficult to lift the weight against gravity.
CAN I DO LATERAL RAISES EVERYDAY? The short answer is no, and here's why: Your shoulder muscles, particularly the lateral deltoids, need time to recover just like any other muscle group. Hitting them every day won't give them the necessary recovery time, which is crucial for muscle growth and avoiding overuse injuries.
Go light on these, particularly if you're a beginner! If you're a more experienced gym-goer, feel free to go slightly heavier, making sure to maintain proper form throughout your rep ranges. If your form starts to slip during the last few reps, consider reducing the weight you are using.
The average Dumbbell Lateral Raise weight for a male lifter is 15 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Dumbbell Lateral Raise? Male beginners should aim to lift 4 kg (1RM) which is still impressive compared to the general population.
Lateral Dumbbell Raises with palms down or thumbs down
This position may increase the compression of the rotator cuff muscles against the bony surface in the shoulder. Try to maintain a “thumbs up” position to decrease the risk of this compression in the shoulder.
Building muscle on you shoulders and back can help make upper body appear larger, she said. She said exercises like lateral raises and inclined bench press are great for working these muscles.
Upright rows have many of the same benefits as lateral raises. A few extra benefits include: All-around strength for your shoulders, making your shoulders look bigger. Stronger trap muscles to help with other exercises.
As a blanket recommendation, four to six exercises is a good number for a single training session, says Kyle Krupa, doctor of physical therapy, certified strength and conditioning specialist, and founder of KRU PT + Performance Lab.