Dana Linn Bailey holds the dumbbell lateral raise in high regard, considering it among the top exercises for developing strong, well-defined shoulders. However, she frequently observes individuals performing this movement incorrectly, as she pointed out in a recent Instagram video aimed at correcting widespread form mistakes. The exceptionally fit athlete, recognized as a previous Olympia Women’s Physique champion, provided a detailed breakdown to help others build impressive, rounded shoulders more effectively and safely.
What Muscles Do Dumbbell Lateral Raises Target?
This isolation exercise zeroes in on the lateral deltoid, the key muscle located on the outer side of the shoulder that contributes to the coveted wide, V-tapered upper body silhouette. Beyond building size and strength in the shoulders, executing this movement with proper technique also promotes better posture and enhanced overall stability. Mastering the form is essential to reap these full benefits without risking injury or suboptimal results.
Dana Linn Bailey’s 3-Step Plan for Perfect Lateral Raises
Bailey shared her expertise with her extensive Instagram audience, outlining a straightforward three-step process to ensure flawless execution of dumbbell lateral raises. By following these guidelines meticulously, trainees can maximize muscle engagement and minimize common errors that hinder progress.
Step 1: Correct Stance
Bailey begins by emphasizing the importance of stance, instructing her followers to adopt an athletic position right from the outset. Position your feet approximately shoulder-width apart to create a stable base. Incorporate a gentle bend in the knees to maintain balance and readiness for movement. Keep your chest lifted proudly, achieving a tall posture without excessive arching in the lower back. Importantly, relax your shoulders downward, avoiding any shrugging motion that could engage the traps prematurely and detract from deltoid focus.
Step 2: Proper Dumbbell Positioning
Rather than starting with the dumbbells hanging passively at your sides, Bailey recommends holding them out in front of your body for optimal alignment. To set this up correctly, grasp the dumbbells and position them directly in front of your quadriceps. Introduce a subtle bend in your elbows, which should be sustained consistently throughout the entire exercise range of motion. This slight flexion helps protect the joints while facilitating smoother, more controlled lifts.
Step 3: The Lateral Raise
For the raise itself, angle your arms forward by about 20 to 30 degrees from the midline of your body, as Bailey demonstrates clearly. This forward plane of motion aligns the shoulder joint more naturally, significantly lowering the risk of discomfort, strains, or long-term issues. Avoid swinging the arms rigidly out to the sides; instead, keep them slightly forward to sustain heightened tension specifically on the medial deltoid head, the primary target of this exercise variation.
During the concentric phase of the lift, visualize extending your arms outward expansively rather than simply hoisting the weights straight up toward the ceiling. Bailey likens it to reaching toward the sides of the room or walls, promoting a wide arc that fully activates the lateral delts. At the peak of the repetition, ensure your elbows position higher than the dumbbells themselves, creating a slight pour or tilt for peak contraction. Hold this top position momentarily to intensify the squeeze, then prioritize an eccentric descent that is deliberate and measured. Resist the temptation to let the weights crash down; instead, lower them slowly and under full control to amplify muscle time under tension and foster greater growth stimulus.
By diligently applying this comprehensive three-step protocol in your workouts, you can refine your lateral raise technique to perfection, eliminating awkward postures that resemble a flapping pterodactyl. Implement these principles consistently, and you’ll be well on your way to sculpting those powerful, boulder-like shoulders that command attention in any gym setting. Bailey’s insights, drawn from her elite competitive background and coaching experience, offer a reliable path to superior shoulder development.
