Dumbbell Seated Lateral Raise

Dumbbell Seated Lateral Raise

The Dumbbell Seated Lateral Raise is an effective exercise that primarily targets the muscles of the shoulders, particularly the lateral deltoids. As the name suggests, this exercise is performed while seated, which allows for better stability and isolation of the targeted muscles. To perform a Dumbbell Seated Lateral Raise, you will start by sitting upright on a bench or chair with a dumbbell in each hand, palms facing down. Keep your feet flat on the floor, maintaining a neutral spine and engaging your core muscles. Initiate the movement by raising your arms out to the sides until they are parallel to the floor, forming a "T" shape with your body. It is important to keep a slight bend in your elbows throughout the exercise to reduce stress on the joints. As you raise your arms, focus on squeezing the shoulder muscles and maintaining control of the weights. Avoid swinging or using momentum to lift the dumbbells, as this takes away from the effectiveness of the exercise. Once your arms are parallel to the floor, pause briefly and then slowly lower the dumbbells back to the starting position. Maintain a controlled descent to maximize muscle engagement and prevent injury. The Dumbbell Seated Lateral Raise can be an integral part of your shoulder workout routine, helping to build strength, stability, and improve posture. As with any exercise, proper form and technique are key to safety and effectiveness.


  • Sit on a workout bench with your feet flat on the floor and hold a dumbbell in each hand by your sides.
  • Keep your back straight and your shoulders relaxed.
  • With a slight bend in your elbows, raise both dumbbells out to the sides until they reach shoulder height.
  • Hold the position for a moment, focusing on squeezing your shoulder muscles.
  • Slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Use lighter weights to focus on proper form and technique.
  • Engage your core throughout the exercise to maintain stability.
  • Avoid swinging your arms or using momentum to lift the weights.
  • Keep your shoulders relaxed and away from your ears during the movement.
  • Exhale as you raise the weights and inhale as you lower them.
  • Focus on squeezing your shoulder muscles at the top of the movement for maximum activation.
  • Aim for controlled and slow movements rather than rushing through the exercise.
  • Gradually increase the weight as you get stronger and more comfortable with the movement.
  • Perform a proper warm-up before starting the exercise to prevent injury.
  • Listen to your body and stop if you experience any pain or discomfort.


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