How many lateral raises should I do?

Author: Charlie Boehm  |  Last update: Friday, July 4, 2025

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.

How many lateral raises should I do per set?

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.

Is 20 lb lateral raise good?

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.

Should I go heavy in lateral raises?

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.

How much lateral raise is good?

15-20 for sets of 10-15 depending on how my shoulder feel.

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Is 10lb lateral raise good?

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.

Do lateral raises make shoulders bigger?

Lateral raises add width and definition to your shoulder area if done consistently and correctly.

Is lateral raise the hardest exercise?

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.

How many sets should I do per workout?

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.

How high should lateral raises go?

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.

How many lateral raises for muscle growth?

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.

Why do lateral raises burn so much?

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 you hit lateral raises everyday?

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.

Should I lift heavy on lateral raises?

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.

What is a good lateral raise weight?

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.

What are the disadvantages of lateral raises?

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.

What is the most hardest exercise to do?

These are the hardest exercises to master no matter how fit you are, according to PTs
  • Bulgarian split squats. “This is a variation of a single leg squat, but the back foot is elevated onto a bench or a box,” explains personal trainer Beth Davis. ...
  • Lateral dumbbell raises. ...
  • Clean and jerk. ...
  • Push ups. ...
  • Pull ups.

Do lateral raises make you look bigger?

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.

Is there a better exercise than lateral raises?

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.

How many exercises per gym session?

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.

How to do a cheat lateral raise?

HOW TO DO IT THE CHEAT LATERAL RAISE:
  1. Start position is with a dumbbell in one hand, bending slightly forward at the hips.
  2. Explosively raise the dumbbell out to the side laterally, arms above shoulder height, swinging it up but controlling the weight on the way down.
  3. Maintain a bend in the elbow throughout the movement.

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