The dumbbell seated bent arm lateral raise targets the deltoid muscles in the shoulders, with secondary emphasis on the trapezius and rhomboids. It is performed while seated, which helps stabilize the body and focus the effort on the shoulders.
Also Works
TrapeziusRhomboids
How to Perform
1
Sit on a bench with your back straight and feet flat on the ground.
2
Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90 degree angle.
3
Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground.
4
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Maintain a strict 90-degree bend in your elbows throughout the entire raise to keep the lever arm consistent.
•Raise your arms only to shoulder height; going higher shifts the work from the lateral delts to the traps.
•Sit with your back flat against the bench to prevent momentum from your torso.
Common Mistakes
•Straightening the arms as you lift, which makes the exercise harder on the joints rather than the shoulders.
•Shrugging the shoulders up during the raise, which recruits the upper traps and takes tension off the lateral delts.
•Using momentum by rocking the torso, which reduces the isolation benefit of the seated position.
Master The Dumbbell Seated Bent Arm Lateral Raise with Forge
Get personalized coaching, form feedback, and workout plans featuring Dumbbell Seated Bent Arm Lateral Raise and other exercises tailored to your goals.