Dumbbell · SHOULDERS

Dumbbell Lateral Raises — Muscles Worked & RPE Load Guide

FR: Dumbbell Lateral Raises · 2 kg per hand jumps + scapular freedom

Dumbbell Lateral Raises targets Shoulders as primary movers (1.0× set credit) alongside Traps (0.5× synergist credit). Extended end-range stretch with neutral wrist path.

Primary Movers (1.0×)
Shoulders
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Traps
Fractional 0.5 set stimulus
Equipment & Pattern
Dumbbell
External / Standard Load
CSV Import Aliases
9
Strong, Hevy, Capua & Jefit

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.

Muscle Group Mechanical Role Effort Share Weekly Optimal Band (MEV–MAV) Frequency & Research
Shoulders (Deltoids) Primary (1.0× set) 85% 8–22 sets/wk (MRV 26) 2–6x / week · Evidence
Traps (Upper & Mid Trapezius) Secondary (0.5× set) 15% 6–18 sets/wk (MRV 26) 2–4x / week · Evidence

Dumbbell Lateral Raises Worked Wathan RPE Prescription Table (kg)

Worked kg values computed for Dumbbell Lateral Raises using a worked 24.0 kg reference 1RM (per hand) rounded to 2 kg dumbbell increments. Mechanics: Independent unilateral stabilization; resistance curve: Extended end-range stretch with neutral wrist path.

Reps RPE 9.5 RPE 9 RPE 8.5 RPE 8 RPE 7
3 reps 0 kg (83%)0 kg (83%)0 kg (83%)0 kg (83%)0 kg (75%)
5 reps 0 kg (83%)0 kg (75%)0 kg (75%)0 kg (75%)0 kg (75%)
8 reps 0 kg (75%)0 kg (75%)0 kg (75%)0 kg (67%)0 kg (67%)
10 reps 0 kg (67%)0 kg (67%)0 kg (67%)0 kg (67%)0 kg (67%)
12 reps 0 kg (67%)0 kg (67%)0 kg (67%)0 kg (67%)0 kg (58%)

Strong, Hevy & French/English CSV Import Labels

STRUGGL automatically maps these exact workout-tracker strings to canonical Dumbbell Lateral Raises volume and e1RM records on zero-login Wrapped CSV upload.

Dumbbell Lateral Raises dumbbell lateral raise dumbbell side lateral raise elevations laterales elevations laterales halteres lateral raise lateral raises seated lateral raise side lateral raise side lateral raises

Taken-Rack Substitutes & Biomechanical Swaps

Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.

Cable Lateral Raise (100% overlap) Compare Swap: Dumbbell Lateral Raises vs Cable Lateral Raise → Machine Lateral Raise (100% overlap) Cable Front Raise (85% overlap) Compare Swap: Dumbbell Lateral Raises vs Cable Front Raise →

Verified Peer-Reviewed Literature (PubMed & DOI)

Peer-Reviewed Paper Author & Journal External Reference
Dumbbell versus cable lateral raises for lateral deltoid hypertrophy: an experimental study. Larsen (2025) · Frontiers in physiology PubMed 40692697 ↗
Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Campos (2020) · Journal of human kinetics PubMed 33312291 ↗
Resistance Training Beyond Momentary Failure: The Effects of Past-Failure Partials Versus Initial Partials on Calf Muscle Hypertrophy Among a Resistance-Trained Cohort. Larsen (2025) · European journal of sport science PubMed 40850937 ↗

Compute Your Exact Dumbbell Lateral Raises 1RM & Weekly Muscle Volume

Plug a single set into our Wathan RPE calculator or import your Strong/Hevy CSV history to see if Shoulders sets fall between MEV and MRV.

Wathan 1RM & Plate Calculator → Audit Weekly Muscle Volume Upload Strong / Hevy CSV