Dana Linn Bailey’s Guide to Properly Performing Lateral Dumbbell Raises – Muscle & Fitness

Dana Linn Bailey is a fan of the dumbbell lateral raise and considers it one of the most effective movements for building solid shoulders, but it’s also “one of those exercises that I see people doing wrong all the time,” she explained in a recent Instagram video aimed at correcting some mistakes. Luckily, the super-fit woman, who is also a former Olympia Women’s Physique winner, broke it down so you can grow your own bouldering shoulders more efficiently.

What muscles work in dumbbell lateral raises?

Performing this isolation exercise primarily targets the lateral deltoid, the muscle located on the side of the shoulder that gives the upper body a wide V-shaped appearance. In addition to adding mass to your shoulders, this move also encourages improvements in posture and stability, as long as you master your form.

Dana Linn Bailey’s three-step plan for perfect lateral raises

Step 1: Correct posture

“Let’s look at our position first,” Bailey told her more than two million Instagram followers. “First of all, you need an athletic attitude.” With her feet shoulder-width apart, the dream gymnastics coach explained that you should look for a gentle bend in your knees during the setup. “The breast is getting nice and big,” she added. “Not too arched (the back), just long, and your shoulders should be down. You shouldn’t shrug your shoulders.”

Step 2: Correct barbell positioning

“Instead of having the dumbbells next to you, put them in front of you,” the skilled athlete advised. To achieve this position, place the dumbbells in front of your quads. From there, add a slight bend to your elbow and hold it through the full range of motion.

Step 3: The lateral raise

“Your arms will point forward 20 to 30 degrees,” demonstrated Bailey, who explained in the caption that this tip keeps the shoulder joint better aligned and reduces pain and strain. When performing this exercise, the arms are “not strictly directed to our sides,” she says. “They’re actually pointed forward, which keeps a little more tension on the medial head of your delt, which is what you’re doing with the lateral raise.”

Bailey advises that during the lifting portion of this movement, you should think about reaching wide, rather than lifting the soley upward. “You want to reach for the sides of the wall,” the Olympian explained. “And then, at the top (of the movement), the elbow is higher than the weight.” Once this position at the top is reached, Bailey pauses and then focuses on slowly lowering the weight. “You don’t just fall down,” the detail-oriented bodybuilder added. “Slow and controlled on the way down.”

By putting this three-step plan into practice, “you can now perfect your lateral raise and stop looking like a pterodactyl,” Bailey concluded. Now go grab those bouldering shoulders!

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