Seated Dumbbell Lateral Raise

Beginner Isolation

DumbbellsFlat bench
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A seated dumbbell isolation exercise targeting the lateral deltoids. Useful for building shoulder width while limiting lower-body momentum.

How to do the Seated Dumbbell Lateral Raise

  1. Sit on a bench, holding a dumbbell in each hand by your sides.
  2. Keep a slight bend in your elbows as you start the movement.
  3. Lift your arms out to the sides, keeping your wrists below your elbows.
  4. Lower the dumbbells back down slowly and controlled.
Full technique — 6 steps
  1. Sit tall on a flat bench with feet planted and a dumbbell hanging at each side.
  2. Set your shoulders down and keep a slight bend in your elbows.
  3. Start with palms facing inward and dumbbells slightly off your thighs.
  4. Raise both arms out to your sides, keeping your wrists below your elbows.
  5. Lift until your upper arms reach about shoulder height without shrugging upward.
  6. Lower the dumbbells back to your sides along the same path.

Common mistakes

  • Shrugging into the top
  • Swinging the dumbbells upward
  • Turning it into a press
  • Bending elbows more as fatigue builds
  • Raising well above shoulder height

Form cues

  • Keep wrists below elbows
  • Keep shoulders down
  • Stop at shoulder height
  • Use the seated position

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Resistance bands

Cable machine

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. Easier Machine Lateral Raise Beginner
  2. This exercise Seated Dumbbell Lateral Raise Beginner
  3. Harder Dumbbell Lateral Raise Beginner
  4. Harder Landmine Lateral Raise Intermediate

Too hard for now? Start with the Machine Lateral Raise.

Quick answers

What muscles does the Seated Dumbbell Lateral Raise work?

Primary: Side delts 10/10.

When should I do the Seated Dumbbell Lateral Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Seated Dumbbell Lateral Raise?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Seated Dumbbell Lateral Raise?

Resistance bands: Resistance Band Lateral Raise. Cable machine: Cable Lateral Raise.

What is an easier version of the Seated Dumbbell Lateral Raise?

Machine Lateral Raise (Beginner).

What is a harder version of the Seated Dumbbell Lateral Raise?

Dumbbell Lateral Raise (Beginner), Landmine Lateral Raise (Intermediate).

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