Shoulders · Dumbbell
Dumbbell Lateral Raise
The dumbbell lateral raise is an isolation movement in which the lifter raises a dumbbell in each hand out to the sides, away from the body, with the arms nearly straight.
Also called Lateral Raise. orcatrain matches these names when you search the movement catalogue.
How is the dumbbell lateral raise performed?
Standing with a dumbbell in each hand at the sides and a slight bend at the elbow, the lifter raises both arms outward and away from the body until they are around shoulder height, then lowers them under control. The movement happens at the shoulder with the elbow angle held roughly fixed, and the weights travel out to the sides rather than forward.
What does the dumbbell lateral raise train?
The lateral raise isolates the side deltoid, the head of the shoulder that pressing movements train least directly. It is a low-load accessory by nature — the leverage is long and the muscle small — so it is usually trained for repetitions rather than maximal weight, and it complements rather than substitutes for the shoulder press.
How does orcatrain score the dumbbell lateral raise?
Log the weight of a single dumbbell, not the pair. As a light single-joint accessory, an estimated one-rep max here is a rough figure at best: orcatrain will still compute a strength score with the DOTS coefficient, but it is worth reading as a progress marker against your own history rather than as a strength measure.
Every scored set is turned into an estimated one-rep max, and that estimate is scored with the DOTS coefficient against your bodyweight and sex — so a set is comparable with your own past work and with lifters of a different size. Sets above ten repetitions are recorded but not scored: the estimate is a curve fit that stops being honest past that point, so orcatrain returns nothing rather than a confident guess. Weights are stored in kilograms.
Track your progress on Dumbbell Lateral Raise.
Movement names and groupings come from Strength Level, where you can also see their strength standards for this movement. DOTS is computed by orcatrain itself.