Exercises / Lateral Raise (Dumbbell)
Lateral Raise (Dumbbell)
The lateral raise (dumbbell) is a dumbbell isolation movement that trains shoulders first. Default rest between sets in the app: 60 s (1 min).
Also called: side raise, lat raise.
Rep and RIR targets by goal
These are the sets the Zyra Workouts program generator writes for a isolation exercise under each goal. RIR is reps in reserve — how many more reps you could have done when the set ended. A default the app starts from, not a prescription.
| Goal | Reps per set | RIR | Rep ceiling |
|---|---|---|---|
| Strength | 6–8 | 2 | 9 |
| Hypertrophy | 10–15 | 1 | 14 |
| General | 8–12 | 2 | 12 |
How progression steps on Lateral Raise (Dumbbell)
The app moves the load on Lateral Raise (Dumbbell) in steps of 2 kg — the fixed step the app uses for dumbbells, machines and cable stacks. The rule is the same for every exercise: the rep ceiling is the midpoint of the rep range plus the RIR target (for the hypertrophy row here, 10–15 reps @ RIR 1 → ceiling 14). Clear the ceiling and the next set is one step heavier at the bottom of the range; fall under the range floor and it backs off one step; anything between holds.
Worked example, in the app's words: Last time 25 kg × 15 · target 10–15 @RIR 1 (ceiling 14) → +3 kg → 28 kg × 10.
Alternatives
Tools for this exercise: Lateral Raise (Dumbbell) 1RM calculator · Lateral Raise (Dumbbell) load chart (% of 1RM)
Frequently asked
What muscles does the lateral raise (dumbbell) work?
In the Zyra Workouts catalog the lateral raise (dumbbell) is tagged with shoulders as its primary muscle and no secondary muscles. The app counts a primary set as one set for that muscle and a secondary set as half a set. Which muscles a lift loads most also depends on technique and range of motion.
How many reps and sets for the lateral raise (dumbbell)?
The app's program generator sets 6–8 reps @ RIR 2 for strength, 10–15 reps @ RIR 1 for hypertrophy, 8–12 reps @ RIR 2 for general — the isolation rule, 2–4 sets depending on goal and experience. These are the generator's defaults, not a prescription; a coach can adjust them to you.
What can I do instead of the lateral raise (dumbbell)?
The app's swap ranking (same primary muscle, then feasible in your gym, same type, same equipment) offers Rear Delt Fly, Face Pull, Lateral Raise (Cable) and Arnold Press. All train shoulders first.
Muscle groups
- Shoulders — counts as a full set
None listed in the catalog.
Related exercises
Other shoulder isolation movements in the catalog:
Guides for Lateral Raise (Dumbbell)
Log it in Zyra Workouts
Zyra Workouts logs your sets on the lateral raise (dumbbell), applies this progression rule to suggest the next load, and counts the work toward your weekly sets per muscle — offline-first, on iOS. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.