DB Lateral Raises
How-To Guide & Brutal Variations
The king of side-delt development.
Light weight, perfect form, insane pump. This is how you build shoulders that look wide even in a hoodie. Ego lifters swing heavy — Spartans control light.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| DB Lateral Raises | 3 | 12–15 | Band Lateral Raises | Partial Range | Drop Set to Failure |
DB Lateral Raises – Primary Instructions
- Stand tall, light dumbbells at sides, palms facing in.
- Slight bend in elbows — locked for the set.
- Raise arms out to sides until parallel to floor — lead with pinkies (“pour the pitcher”).
- Pause 1 sec at top, lower slowly — 3-sec eccentric.
- Keep torso still — no swinging or shrugging.
- 3 sets of 12–15 reps. Burn is the goal.
If too hard right now: Do partial range (only raise to 45°) or use very light dumbbells (5–10 lb).
Spartan Mode: Full set to failure → drop weight 30 % → again to failure → drop again → burn out. No rest between drops.
Pro Tip: Shoulders cramping? Use these light adjustable dumbbells — perfect for high-rep laterals without clutter.
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