Dumbbell Full Can Lateral Raise

Intermediate

Delts

Dumbbell

Built around independent dumbbell loading, Dumbbell Full Can Lateral Raise fits into any delt-focused block and builds delt size from every angle.

How to do Dumbbell Full Can Lateral Raise

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
Keep your back straight and engage your core.
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Shoulders Exercises

Dumbbell Full Can Lateral Raise Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Full Can Lateral Raise Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Swinging more weight than the delts can actually control

Drop the load until the arm rises without help from the torso.

Adding weight faster than technique can absorb it

Hold a weight until every rep looks identical, then move up.

Easier and Harder Than Dumbbell Full Can Lateral Raise

Easier progression

Dumbbell One Arm Shoulder Press

Harder progression

Dumbbell Seated Front Raise

Swap Dumbbell Full Can Lateral Raise For

Barbell Standing Close Grip Military Press

Cable Kneeling Rear Delt Row (with Rope) (male)

Kettlebell One Arm Jerk

Dumbbell Full Can Lateral Raise — Frequently Asked Questions

How do you do the Dumbbell Full Can Lateral Raise?

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. Keep your back straight and engage your core. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Full Can Lateral Raise work?

The Dumbbell Full Can Lateral Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Full Can Lateral Raise should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Full Can Lateral Raise good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Full Can Lateral Raise?

Try the Barbell Standing Close Grip Military Press, Cable Kneeling Rear Delt Row (with Rope) (male) or the Kettlebell One Arm Jerk. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.