The dumbbell seated lateral raise is an isolation exercise targeting the deltoid muscles of the shoulders. It is performed while seated, which helps minimize momentum and focuses the effort on the shoulder muscles.
Also Works
TrapsUpper Back
How to Perform
1
Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
2
Keep your back straight and core engaged.
3
Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground.
4
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Sit on the edge of the bench with feet flat, dumbbells at your sides, and raise them laterally to shoulder height with a slight elbow bend.
•Lead with the elbows rather than the hands to keep the emphasis on the lateral deltoid.
•Sit tall and avoid leaning back or side to side during the raise for strict seated isolation.
Common Mistakes
•Leaning back to help swing the dumbbells up, which uses momentum and reduces lateral delt activation.
•Raising the dumbbells too high above shoulder level, shifting the load to the upper traps.
•Using too much weight and compensating with body sway, negating the stability advantage of the seated position.