Dana Linn Bailey’s Guide to How to Do Dumbbell Lateral Raises Correctly

Former Olympia Women’s Physique champion Dana Linn Bailey champions the dumbbell lateral raise as a cornerstone exercise for building impressive shoulders. Despite its popularity, Bailey notes that improper form is rampant. “It’s one of those exercises I see people do wrong all the time,” she emphasizes. In her detailed Instagram tutorial, Bailey breaks down her method for maximizing shoulder growth while preventing injury, transforming flawed execution into perfect muscle-building movement.

What Muscles Do Lateral Raises Target?

This isolation exercise primarily activates the lateral deltoid—the shoulder muscle responsible for creating the sought-after V-taper torso. Secondary engagement occurs in the anterior deltoids (front shoulders) and upper traps. Correctly performed lateral raises enhance shoulder width, improve upper-body posture, and strengthen stabilizing muscles around the shoulder joint.

Dana Linn Bailey’s 3-Step Technique Blueprint

Step 1: Mastering the Foundation

“Start with an athletic stance,” Bailey instructs. Position your feet shoulder-width apart with knees softly bent—never locked. Maintain a tall chest without excessive arching in the lower back. Crucially, depress your shoulder blades: “Keep shoulders down; no shrugging.” This foundation minimizes momentum and isolates the deltoids.

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Step 2: Optimal Dumbbell Positioning

Avoid holding dumbbells rigidly at your sides. Bailey directs: “Place them in front of your quads.” Maintain a slight (10-15°) elbow bend throughout the movement. Grips should be firm but relaxed—no white-knuckling. This forward angle pre-activates the medial deltoids and reduces joint strain.

Step 3: Executing the Raise

Initiate disappears the movement by driving your elbows upward and outward at a 20-30° forward angle relative to your torso. “Reach wide toward the walls, not straight upward,” Bailey clarifies. This trajectory maintains tension on the lateral deltoids and prevents rotator cuff pinching. At peak contraction, elbows should sit higher than wrists. Control the descent: “Slow and deliberate—never drop.”

Critical Form Errors to Eliminate

Bailey identifies these common mistakes undermining results:

• Momentum Swinging: Using hips or dreive to hoist weights transfers tension from shoulders to lower back.
• Shrugging Traps: Elevating shoulders during lifts engages traps instead of delts—keep shoulders pinned down.
• Overloading Weight: Heavy dumbbells compromise form. Prioritize controlled motion over poundage.
• Straight-Arm Raises: Locked elbows stress joints. Maintain microbend throughout.
• Incorrect Plane: Raising arms directly sideways ignores biomechanics. The forward angle is non-negotiable.

Maximizing Muscle Recruitment

Bailey recommends these advanced tactics:

• Mind-Muscle Connection: Visualize “pouring water” from your elbows during lifts to enhance deltoid activation.
• Partial Reps: After reaching fatigue, perform 4-5 partial reps at mid-range height to extend set intensity.
• Tempo Variation: Use 3-second eccentrics (lowering phase) to amplify time under tension.
• Thumb-Down Grip: Slight internal rotation (pinkies higher than thumbs) increases lateral delt recruitment.

Beyond Aesthetics: Functional Benefits

Correct lateral raises deliver advantages beyond shoulder width:

• Posture Enhancement: Strengthening rear deltoids counters rounded shoulders from desk work.
• Joint Stability: Controlled movement strengthens rotator cuff tendons and scapular stabilizers.
• Sport Performance: Improves overhead mobility crucial for swimming, tennis, and weightlifting.
• Injury Resilience: Balanced shoulder development prevents imbalances leading to impingement.

Programming Recommendations

Bailey suggests these protocols for optimal growth:

• Frequency: 2 shoulder sessions weekly, with 72 hours recovery between
• Volume: 3 sets of 12-15 reps using moderate weight
• Superset Pairing: Combine with face pulls for balanced development
• Progressive Overload: Increase weight by 5% once 15 reps are achievable

Conclusion

Dana Linn Bailey’s method transforms lateral raises from a common gym misstep into a surgical tool for shoulder development. Her emphasis on stance discipline, precise movement angles, and controlled tempos maximizes muscle fiber recruitment while protecting joints. By eliminating momentum-driven swinging and prioritizing tension over ego-lifting, lifters can achieve the “boulder shoulders” Bailey famously showcases. Consistency with this refined technique delivers not only aesthetic width but lasting shoulder health.

FAQs: Dumbbell Lateral Raises

How heavy should dumbbells be for lateral raises?

Choose weights allowing 12-15 controlled reps without torso sway. For most lifters, 5-25 lb dumbbells suffice.

Why is the forward arm angle critical?

The 20-30° forward position aligns the humerus with the shoulder socket, reducing joint strain while maximizing lateral delt tension.

Should I feel this in my neck or traps?

No. Neck/trap soreness indicates shrugging. Focus on depressing shoulder blades throughout the movement.

How slow should the lowering phase be?

Take 3-4 seconds to lower weights—twice as long as the lifting phase. This eccentric loading stimulates hypertrophy.

Can I do lateral raises if I have shoulder pain?

Consult a physical therapist first. If cleared, use very light weight and avoid lifting above shoulder height.

How do I know if my form is correct?

Film yourself sideways: Dumbbells should travel in a slight forward arc with elbows leading throughout.

Follow Dana Linn Bailey’s training techniques on Instagram: @danalinnbailey