Seated Dumbbell Lateral Raise
Seated upright torso lifts two dumbbells out to the sides.
- Level
- Intermediate
- Equipment
- Dumbbell, Bench
- Movement
- Lateral raise · Seated
- Tracks
- Weight & Reps
Works
Shoulders Side Delts Front Delts Traps Rear Delts Back
How to do it
- Sit upright on a bench with a dumbbell in each hand at your sides.
- Keep a slight bend in your elbows and palms facing inward.
- Lift the weights out to the sides until your arms are parallel to the floor.
- Pause briefly at the top of the movement.
- Lower the dumbbells slowly back to the starting position.
Common mistakes
- Swinging the torso to generate momentum.
- Raising the arms higher than shoulder level.
- Bending the elbows too much, turning it into a front raise.
- Shrugging the traps instead of isolating the delts.
Safety
Stop if you feel pinching or sharp pain in the front or top of the shoulder.
Tips
- Lead the movement with your elbows, not your hands.
- Imagine pouring water out of a pitcher at the top.
- Keep your shoulders down and away from your ears.
Details
- Base movement
- Lateral raise
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
