Shoulders
Dumbbell Lateral RaiseAngkat Sisi Dumbbell
Raising light dumbbells out to the sides to build the side of the shoulders, which gives the upper body width.
How to do it
Setup. Stand tall with light dumbbells at your sides, a slight bend in your elbows.
- Raise the dumbbells out to the sides.
- Stop at shoulder height.
- Lower over two to three seconds.
Most common mistake
Going too heavy and swinging. This exercise works best with weights that feel light.
Coach's tip
Lead with your elbows, as if pushing your hands out wide.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 10-12 reps | 45s |
| Intermediate | 3 sets | 12-15 reps | 45s |
| Advanced | 4 sets | 12-15 reps | 45s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places dumbbell lateral raise on the right days with the right volume for your level.
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