Dumbbell Crucifix Raise
Dumbbell exercise raising weights out to sides targeting medial and rear deltoids to build shoulder width and definition; emphasizes controlled abduction in a T-shape.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts, Rear Delts
Traps
6/10Upper Traps, Mid Traps
Forearms
3/10Flexors
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at sides with palms inward and slight elbow bend. Engage core and keep back straight.
- Raise dumbbells out to sides with slight elbow bend, leading with elbows.
- Continue until arms are parallel to floor, forming a T-shape.
- Squeeze shoulders at top and hold briefly.
- Lower dumbbells slowly back to starting position.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Lead with elbows
- Keep slight elbow bend
- Squeeze at top
- Control the descent
- Eyes forward
Breathing
Inhale during lowering phase; exhale as you raise the weights. Brace core throughout.
Tempo
3-1-2
Range of Motion
Raise arms to parallel with floor; avoid going above shoulder height to prevent impingement.
Safety
Safety Notes
- Start with light weights
- Avoid shoulder pain
- Maintain neutral spine
- Use controlled motion
- Consult if impingement history
Spotting
Not required; self-spot with lighter weights or use safeties if needed.
Common Mistakes
- Swinging with momentum
- Locking elbows
- Raising too high
- Arching back
- Dropping weights quickly
When to Avoid
- Shoulder impingement
- Rotator cuff injury
Flexibility Needed
- Adequate shoulder abduction range
Build Up First
- Basic standing posture
- Grip strength for dumbbells
Also known as
Crucifix Lateral Raise, Dumbbell Side Raise, Standing Lateral Raise
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