Smart Workout Diary

Dumbbell Seated Side Lateral Raise

The seated dumbbell lateral raise is an isolation exercise in which you lift dumbbells out to the sides while seated. It primarily targets the lateral deltoids, with the upper trapezius assisting as the arms rise. It helps build shoulder width, muscular endurance, and control with limited lower-body involvement.

Demonstration

Dumbbell Seated Side Lateral Raise — demonstration 1
Dumbbell Seated Side Lateral Raise — demonstration 2

Instructions

  1. Set up: Sit tall on the end of a bench with both feet planted firmly on the floor. Hold a dumbbell in each hand at your sides with a neutral grip.
  2. Brace: Keep your chest tall, spine neutral, and core gently braced. Let your arms hang with a slight bend in the elbows.
  3. Raise: Exhale and lift both dumbbells out to the sides in a smooth arc. Lead with the elbows and keep your wrists neutral.
  4. Top position: Stop when your upper arms are about parallel to the floor, or slightly below if that allows better shoulder control. Do not shrug your shoulders upward.
  5. Lower: Inhale and lower the dumbbells slowly to your sides without swinging or dropping them.
  6. Repeat: Perform controlled repetitions using a load that lets you maintain a stable torso and pain-free range of motion.
Muscle Group
Side Delts
Other Muscle Groups
Traps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light load: Lateral raises are most effective when the shoulders, rather than momentum, move the weight.
  2. Keep the torso quiet: Avoid leaning back, bouncing, or swinging the dumbbells from the hips.
  3. Control the descent: Lowering slowly keeps tension on the lateral deltoids and improves control.
  4. Respect your range: Raise only as high as you can without shoulder discomfort or shrugging.
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