All workouts

Side raise

Side delts

3 × 15ShouldersQuest 1

How to do it

  1. 1Stand tall with dumbbells at your sides.
  2. 2Raise arms sideways to about shoulder height.
  3. 3Lower slowly.

Avoid

Swinging the dumbbells.

Coaching notes

Why do it
Builds the side delts for shoulder width — light weight, strict path.
Breathing
Exhale as you raise. Inhale as you lower.
Tempo
1–2 sec up to shoulder height · 2–3 sec down.

Be careful

  • Stop at about shoulder height — going higher often shrugging traps.
  • Soft elbows; don't lock arms straight.
  • If shoulders ache at the top, shorten the arc slightly.

Common mistakes

  • Swinging / using hips
  • Shrugging every rep
  • Too heavy, too soon