Thumbs-Up Dumbbell Lateral Raise

Lateral raise with the thumbs up: the arm rises in external rotation.

• Isolation
• Dumbbell
• Beginner

How to do it

• Raise with the thumbs up (external rotation of the arm)
• Lead with the elbow and raise to shoulder height
• Control the descent and avoid swinging the torso

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lift for 1 s leading with your elbow, lower for 2–3 s resisting

Common mistakes

• Swinging your trunk to come up
• Raising with the thumbs down and forcing internal rotation of the shoulder

Muscles worked

Primary

• Side delt

Alternatives

• Lateral Raise
• Cable Lateral Raise
• Standing Overhead Press