Smart Workout Diary

Dumbbell Seated One-Arm Lateral Raise

The Dumbbell Seated One-Arm Lateral Raise is an isolation exercise performed seated while lifting one dumbbell out to the side. It primarily targets the lateral deltoid, helping build shoulder width, control, and muscular endurance. The seated position limits assistance from the legs and torso, making it useful for focused shoulder training.

Demonstration

Dumbbell Seated One-Arm Lateral Raise — demonstration 1
Dumbbell Seated One-Arm Lateral Raise — demonstration 2

Instructions

  1. Set up: Sit upright on a bench with both feet flat on the floor. Hold one dumbbell at your side with a neutral grip and keep the other hand on the bench or thigh for balance.
  2. Brace: Keep your chest tall, shoulders down, and torso still. Maintain a soft bend in the working elbow.
  3. Raise: Exhale and lift the dumbbell out to the side in a smooth arc until the arm is about parallel with the floor, or slightly below if shoulder comfort requires it.
  4. Lower: Inhale and slowly lower the dumbbell to your side without swinging. Complete the desired repetitions, then repeat on the other arm.
Muscle Group
Side Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light, controllable load: The lateral deltoid responds well to strict motion; do not use momentum to lift the dumbbell.
  2. Keep the shoulder down: Avoid shrugging toward the ear, which can shift effort toward the upper traps.
  3. Control the range: Stop around shoulder height and use only a pain-free range of motion.
Exercise library