Dumbbell Seated Lateral Raise (version 2)

Dumbbell Seated Lateral Raise (version 2)

The Dumbbell Seated Lateral Raise (version 2) is an effective exercise that targets the muscles of the shoulders, particularly the side delts. This variation of the seated lateral raise provides a great way to isolate and strengthen the deltoids, helping to improve shoulder stability and enhance overall upper body strength. To perform this exercise, you will need a pair of dumbbells and a sturdy, flat bench. Begin by sitting upright on the bench with your feet firmly planted on the ground. Hold a dumbbell in each hand, resting them on your thighs, palms facing inward. Maintaining a slight bend in your elbows, exhale and raise the dumbbells out to your sides until they reach shoulder height. Be sure to engage your side delts throughout the movement and avoid any swinging or using momentum to lift the weights. As you reach the top of the movement, pause for a brief moment, and then inhale as you slowly lower the dumbbells back down to the starting position, ensuring controlled movement throughout. Adding the Dumbbell Seated Lateral Raise (version 2) to your workout routine can help build stronger, more defined shoulders while also improving posture and overall upper body aesthetics. Be sure to choose an appropriate weight that challenges you without compromising proper form, and always perform the exercise in a smooth and controlled manner to maximize its benefits. Remember to incorporate the exercise into a well-rounded shoulder-training routine, complemented by exercises that target other areas of the deltoids such as the front and rear delts, as well as a balanced nutrition plan, to achieve optimal results in your fitness journey.


  • Sit on a bench with a dumbbell in each hand, palms facing inwards towards your body and your feet flat on the floor.
  • Keep your back straight and core engaged throughout the exercise.
  • Start with your arms hanging down by your sides.
  • Raise both dumbbells at the same time to the side, keeping your elbows slightly bent and your hands slightly higher than your shoulders.
  • Continue raising the dumbbells until your arms are parallel to the floor.
  • Hold the contraction at the top for a moment and focus on engaging your shoulder muscles.
  • Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.
  • Remember to breathe comfortably during the exercise and avoid any jerking or swinging motions.

Tips & Tricks

  • Start with lighter weights and gradually increase the resistance to build strength
  • Increase the range of motion by fully extending your arms during the raise
  • Focus on maintaining proper form and control throughout the exercise
  • Engage your core and keep your back straight to avoid excessive strain
  • Avoid using momentum by lifting the dumbbells in a slow and controlled manner
  • Incorporate this exercise into your shoulder workout routine for balanced development
  • Don't forget to breathe properly during the movement
  • Keep your elbows slightly bent to reduce stress on the joints
  • Consider using wrist wraps or lifting straps if grip strength becomes an issue
  • Listen to your body and take rest days as needed to allow for proper recovery


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