{"id":8415,"date":"2026-08-13T12:50:17","date_gmt":"2026-08-13T03:50:17","guid":{"rendered":"https:\/\/burnfit.io\/?p=8415"},"modified":"2026-08-13T13:52:43","modified_gmt":"2026-08-13T04:52:43","slug":"how-to-do-the-dumbbell-lateral-raise-in-5-steps-maximize-side-delt-activation","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/how-to-do-the-dumbbell-lateral-raise-in-5-steps-maximize-side-delt-activation\/","title":{"rendered":"How to Do the Dumbbell Lateral Raise in 5 Steps: Maximize Side Delt Activation"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8415\" class=\"elementor elementor-8415\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cfd457\" data-id=\"2cfd457\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Learn proper dumbbell lateral raise form to build your side delts and create broader, more defined shoulders.<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"ea034c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/burnfit.io\/en\/library\/dumbbell-lateral-raise\/\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/DB_LAT_RAISE-1.gif\" class=\"attachment-large size-large wp-image-1231\" alt=\"\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"2\">If you want to fill out short sleeves or build broader shoulders that make any shirt fit better, the <b data-path-to-node=\"2\" data-index-in-node=\"101\">dumbbell lateral raise<\/b> is one of the most effective exercises for targeting the <strong>side delts<\/strong>.<\/p><p data-path-to-node=\"3\">However, many lifters struggle to isolate the side delts, ending up with stiff traps or shoulder joint discomfort instead. If you feel the burn in your neck and upper back rather than the sides of your shoulders, or if you experience joint discomfort when raising your arms, it may be time to reassess your form.<\/p><p data-path-to-node=\"4\">This guide covers detailed form cues and practical tips to minimize unnecessary trap involvement and better target your side delts.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bf512d\" data-id=\"6bf512d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-817cfe4 elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"8\">\ud83d\udd0d Why Add the Dumbbell Lateral Raise to Your Routine?<\/h3><p data-path-to-node=\"7\">The shoulder complex consists of three heads: anterior (front), lateral (side), and posterior (rear). Among these, the <b data-path-to-node=\"7\" data-index-in-node=\"119\">side delt<\/b> is the key muscle responsible for broadening your frame and creating that wide look from the front.<\/p><p data-path-to-node=\"8\">Dumbbells allow a free range of motion, making the dumbbell lateral raise a popular choice for targeting the side delts. Executing it with proper form will help widen your upper body profile and build defined shoulders.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f006de\" data-id=\"7f006de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb696c2 elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udca1 5 Steps to Proper Form: Maximizing Side Delt Activation<\/h3><p><img decoding=\"async\" class=\" wp-image-8409 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Fitness-Workout-GIF-6.gif\" alt=\"\" width=\"308\" height=\"252\" \/><\/p><p><strong>Step 1: Set Your Stance and Lean Slightly Forward<\/strong><\/p><ul><li>Stand with your feet about shoulder-width apart and engage your core. <br \/><i data-path-to-node=\"12,0,0\" data-index-in-node=\"70\">(\ud83d\udca1 Core Tip: If core engagement feels tricky, imagine bracing your stomach right before someone punches you in the gut.)<\/i><\/li><li>Lean your upper body forward slightly from a standing upright position. A slight forward lean may help you feel the movement more directly in the side delts, but focus on maintaining control rather than forcing a specific torso angle.<\/li><\/ul><p data-path-to-node=\"13\"><strong>Step 2: Elbow Angle &amp; Wrist Position<\/strong><\/p><ul><li><p data-path-to-node=\"14,0,0\">Keep a slight bend in your elbows throughout the movement rather than locking your arms out completely.<\/p><\/li><li><p data-path-to-node=\"14,1,0\">Keep your wrists in a neutral position without breaking or curling them, and avoid squeezing the dumbbells too tightly.<\/p><\/li><\/ul><p><strong>Step 3: Raise Slightly Forward in the Scapular Plane<\/strong><\/p><ul><li><p data-path-to-node=\"16,0,0\">Raise the dumbbells slightly forward in the scapular plane rather than directly out to your sides. This natural path can help you maintain a comfortable shoulder position throughout the movement.<\/p><\/li><li><p data-path-to-node=\"16,1,0\">Think less about &#8220;lifting the dumbbells&#8221; and more about &#8220;pushing your elbows outward toward the side walls.&#8221;<\/p><\/li><\/ul><p><strong>Step 4: Controlled Height<\/strong><\/p><ul><li><p data-path-to-node=\"18,0,0\">Raise the dumbbells to around shoulder height, or to a comfortable range of motion where you can maintain control without shrugging.<\/p><\/li><li><p data-path-to-node=\"18,1,0\">Keep your elbows slightly higher than your hands as you raise the dumbbells, without shrugging your shoulders.<\/p><\/li><\/ul><p data-path-to-node=\"19\"><strong>Step 5: Controlled Eccentric Lowering<\/strong><\/p><ul><li><p data-path-to-node=\"20,0,0\">Control the weight on the way down instead of letting gravity pull it down, keeping the movement controlled and maintaining tension in the side delts.<\/p><\/li><li><p data-path-to-node=\"20,1,0\">Stop just before the dumbbells touch your thighs, then begin the next rep without fully relaxing your shoulders.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe95245 elementor-widget elementor-widget-text-editor\" data-id=\"fe95245\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\u26a0\ufe0f 3 Common Mistakes to Avoid<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-8408 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Shoulders-Strong-Women-GIF-by-Carol-Trainer.gif\" alt=\"\" width=\"181\" height=\"322\" \/><br \/><strong>1. Heavy Weights and Excessive Momentum<\/strong><\/p><p>Swinging your torso back and forth to lift heavier weights reduces the isolation on your side delts and makes it harder to control the movement. With an isolation exercise like the lateral raise, controlled movement is more important than simply using heavier weights.<\/p><p><strong>2. Over-Engaging the Traps (Shrugging)<\/strong><\/p><p>Shrugging your shoulder blades upwards during the raise causes your upper traps to steal the load from your side delts. If you feel post-workout soreness in your neck and traps rather than your shoulders, check whether your shoulders are shrugging upward during the movement.<\/p><p><strong>3. Raising Dumbbells Directly Out to the Sides<\/strong><\/p><p>Raising the dumbbells directly out to the sides may feel uncomfortable for some people. Try a slightly forward path in the scapular plane and use a range of motion that feels comfortable and controlled.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64380eb elementor-widget elementor-widget-text-editor\" data-id=\"64380eb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udd25 Maximum Tension, Smarter Tracking: Log Your Workouts with BurnFit<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-9565 aligncenter\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png\" alt=\"\" width=\"380\" height=\"306\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-768x617.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1536x1235.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-667x536.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-650x523.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-550x442.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-460x370.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-450x362.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-350x281.png 350w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776.png 1990w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/p><p data-path-to-node=\"31\">To get the most out of <strong>the dumbbell lateral raise<\/strong>, selecting the right working weight, hitting target rep ranges, and controlling rest intervals strictly are essential. However, deciding which weight to use for each set or tracking rest periods manually can be cumbersome.<\/p><p data-path-to-node=\"32\">Using the workout logging app <b data-path-to-node=\"32\" data-index-in-node=\"30\">BurnFit<\/b> makes managing your shoulder routine seamless and efficient.<\/p><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-10485 aligncenter\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-506x1024.png\" alt=\"\" width=\"229\" height=\"464\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-506x1024.png 506w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-768x1553.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-760x1536.png 760w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-330x667.png 330w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-643x1300.png 643w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-544x1100.png 544w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-455x920.png 455w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-445x900.png 445w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so-346x700.png 346w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/345_1x_shots_so.png 781w\" sizes=\"(max-width: 229px) 100vw, 229px\" \/><\/p><ul><li><strong>Smart &#8216;Set Assistant&#8217; Feature<br \/><\/strong>: BurnFit\u2019s Set Assistant analyzes your past performance and recommends a <b data-path-to-node=\"33,0,0\" data-index-in-node=\"103\">suitable weight and rep range<\/b> for your next set. When you are unsure which dumbbell weight to pick, it guides you to an effective load for side delt training.<br \/><br \/><\/li><li><b>Flexible Rest Timers &amp; RPE Tracking<br \/><\/b>: Long or inconsistent rest periods can make it harder to keep your workout consistent. BurnFit lets you <strong>set custom rest timers<\/strong> to manage your workout more efficiently. Additionally, you can <strong>log your perceived exertion (RPE)<\/strong> for every set to ensure your working weight provides an effective stimulus without compromising form.<br \/><br \/><\/li><li><strong>Customized Shoulder Routine Setup<br \/><\/strong>: Build your tailored <strong>&#8220;Side Delt Routine&#8221;<\/strong> featuring the 5-step dumbbell lateral raise guide, and track your weekly volume progression with intuitive visual graphs.<\/li><\/ul><p>Apply these form tips in your next workout, track your progress with BurnFit, and build broader shoulders.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6836da elementor-widget elementor-widget-text-editor\" data-id=\"c6836da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><em><span style=\"font-size: 13px; color: #808080;\">Image Source: GIPHY, BurnFit<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c73f2 elementor-widget elementor-widget-text-editor\" data-id=\"19c73f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14px;\"><b>\u00a0[References]<\/b><\/span><\/p><ul><li><p data-path-to-node=\"37,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"37,0,0\" data-index-in-node=\"0\">Coratella, G., Tornatore, G., Longo, S., Esposito, F., &amp; C\u00e8, E. (2020).<\/b> An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. <i data-path-to-node=\"37,0,0\" data-index-in-node=\"177\">International Journal of Environmental Research and Public Health<\/i>, 17(17), 6015.<\/span><\/p><ul data-path-to-node=\"37,0,1\"><li><p data-path-to-node=\"37,0,1,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"37,0,1,0,0\" data-index-in-node=\"0\">Key Takeaway:<\/b> Shows that different techniques can alter muscle activation patterns, providing useful insights into target muscle recruitment.<\/span><\/p><\/li><\/ul><\/li><li><p data-path-to-node=\"37,1,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"37,1,0\" data-index-in-node=\"0\">Escamilla, R. F., Yamashiro, K., Paulos, L., &amp; Andrews, J. R. (2009).<\/b> Electromyographic analysis of the upper extremity during shoulder rehabilitation exercises. <i data-path-to-node=\"37,1,0\" data-index-in-node=\"162\">Journal of Orthopaedic &amp; Sports Physical Therapy<\/i>, 39(8), 564-577.<\/span><\/p><ul data-path-to-node=\"37,1,1\"><li><p data-path-to-node=\"37,1,1,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"37,1,1,0,0\" data-index-in-node=\"0\">Key Takeaway:<\/b> Analyzes muscle activation and joint loads during upper extremity shoulder exercises. Highlights how movement trajectories affect surrounding muscle recruitment and joint stress.<\/span><\/p><\/li><\/ul><\/li><li><p data-path-to-node=\"37,2,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"37,2,0\" data-index-in-node=\"0\">Helms, E. R., Cronin, J., Storey, A., &amp; Zourdos, M. C. (2016).<\/b> Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. <i data-path-to-node=\"37,2,0\" data-index-in-node=\"171\">Strength and Conditioning Journal<\/i>, 38(4), 42-49.<\/span><\/p><ul data-path-to-node=\"37,2,1\"><li><p data-path-to-node=\"37,2,1,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"37,2,1,0,0\" data-index-in-node=\"0\">Key Takeaway:<\/b> Outlines practical applications of the Repetitions in Reserve (RIR)-based Rating of Perceived Exertion (RPE) scale in resistance training for evaluating and autoregulating training intensity.<\/span><\/p><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d39d493 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d39d493\" 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tag-at-home-resistance-exercises tag-benefits-of-resistance-training tag-burnfit tag-functional-mobility-exercises tag-resistance-exercise tag-resistance-training tag-resistance-training-for-seniors tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/why-is-resistance-training-essential-as-you-age\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Why Is Resistance Training Essential as You Age? 5 Key Benefits for Maintaining Muscle and Strength\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/Fitness-Yoga-GIF-by-YOGABODY.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/Fitness-Yoga-GIF-by-YOGABODY-350x438.gif 600w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tWhy Is Resistance Training Essential as You Age? 5 Key Benefits for Maintaining Muscle and Strength\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-8415 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-dumbbell-lateral-raise tag-dumbbell-lateral-raise-form tag-lateral-deltoid tag-lateral-raise-form tag-side-delt-activation tag-side-delts tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/how-to-do-the-dumbbell-lateral-raise-in-5-steps-maximize-side-delt-activation\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"How to Do the Dumbbell Lateral Raise in 5 Steps: Maximize Side Delt Activation\" 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st-grid-theme-light st-pos-rel post-10723 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-muscle-growth tag-progressive-overload tag-progressive-overload-definition tag-progressive-overload-meaning tag-progressive-overload-principle tag-progressive-overload-workout tag-strength-training tag-training-plateau tag-training-volume tag-workout tag-workout-intensity tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/progressive-overload-5-ways-to-build-muscle\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Progressive Overload: 5 Ways to Build Muscle\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/gif-2.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/gif-2-350x197.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/gif-2-450x253.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tProgressive Overload: 5 Ways to Build Muscle\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10710 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-top-view tag-best-exercises-by-muscle-group tag-best-exercises-for-each-muscle-group tag-burnfit tag-burnfit-workout-data tag-exercises-by-muscle-group tag-gym-workout-trends tag-most-popular-exercises-by-muscle-group tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/best-exercises-by-muscle-group-top-5-most-popular-picks-from-burnfit-data\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"\ud83d\udcaa Best Exercises by Muscle Group: Top 5 Most Popular Picks from BurnFit Data\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/season-1-GIF-by-SpongeBob-SquarePants.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/season-1-GIF-by-SpongeBob-SquarePants-350x263.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/07\/season-1-GIF-by-SpongeBob-SquarePants-450x338.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\t\ud83d\udcaa Best Exercises by Muscle Group: Top 5 Most Popular Picks from BurnFit Data\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10479 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-deadlift tag-deadlift-routine tag-deadlift-workout tag-pyramid-set tag-pyramid-sets tag-pyramid-sets-workout tag-reverse-pyramid-sets tag-reverse-pyramid-sets-workout tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/two-set-strategies-to-increase-your-deadlift-pyramid-vs-reverse-pyramid\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"2 Set Strategies to Increase Your Deadlift: Pyramid vs. Reverse Pyramid\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/mountain-pounds-GIF.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/mountain-pounds-GIF-350x233.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/mountain-pounds-GIF-450x300.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\t2 Set Strategies to Increase Your Deadlift: Pyramid vs. Reverse Pyramid\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Learn proper dumbbell lateral raise form to build your side delts and create broader, more defined shoulders. If you want to fill out short sleeves or build broader shoulders that make any shirt fit better, the dumbbell lateral raise is one of the most effective exercises for targeting the side delts. However, many lifters struggle&#8230;<\/p>\n","protected":false},"author":1,"featured_media":8414,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,11],"tags":[23,485,486,489,487,490,488,64,50,49,21],"class_list":["post-8415","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-guide-tips","tag-burnfit","tag-dumbbell-lateral-raise","tag-dumbbell-lateral-raise-form","tag-lateral-deltoid","tag-lateral-raise-form","tag-side-delt-activation","tag-side-delts","tag-workout","tag-workoutapp","tag-workoutlog","tag-workoutroutine"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/8415","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/comments?post=8415"}],"version-history":[{"count":8,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/8415\/revisions"}],"predecessor-version":[{"id":10760,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/8415\/revisions\/10760"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/8414"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=8415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=8415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=8415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}