Dumbbell Lateral Raise

Prescription — 4 × 12–20, to failure

Day — Thursday — Push (Delts)

Goal — The Program Goal 7 (delts)

What & why

• The mid-delt isolation. The book: the mid delt "needs the most extra love" — it's almost never the main mover, so we hit it directly and hard.

Lateral raise

Cues

• Lead with the elbows, slight forward tilt, raise to shoulder height. Cross-body cable version gives a fuller stretch at the bottom — rotate it in.

Programming

• 4 × 12–20, take to failure. High volume is fine here.

How to progress

• Feel-based: when stuck for a while, jump to heavier bells, allow a touch of body english, then earn clean reps back. → Progression §4

📺 Watch

• Lateral raise technique — YouTube
• Cable cross-body lateral raise — YouTube

References

• References · The Program