Dumbbell Seated Lateral Raise
Description
The dumbbell seated lateral raise is a side-delt isolation exercise performed seated on a bench with a dumbbell in each hand. The seated position eliminates any leg drive or torso swing that can creep into the standing version, forcing stricter form and greater isolation of the lateral deltoid.
Muscle Group
Equipment Required
Dumbbell Seated Lateral Raise Instructions
- Sit on the end of a flat bench (or an upright bench with no back support) with feet flat on the floor.
- Hold a dumbbell in each hand at your sides with palms facing your body. Sit upright with your chest tall.
- Pull your shoulders back and down. Brace your core. Set a slight bend in your elbows and lock it in.
- Lift both dumbbells out to your sides simultaneously. Lead with your elbows.
- Continue lifting until your upper arms are roughly parallel to the floor. Your wrists should be slightly lower than your elbows at the top.
- Pause briefly at the top with your shoulder blades pulled down — do not shrug.
- Lower the dumbbells under control over a count of two to three seconds back to your sides.
- Use light to moderate weight — the seated position makes any cheating impossible. Aim for 12 to 20 reps per set.
Dumbbell Seated Lateral Raise Form & Visual
Dumbbell Seated Lateral Raise Benefits
- Eliminates leg drive and torso swing — forces strict form
- Greater isolation of the lateral deltoid than standing variations
- Easier on the lower back than standing raises
- Builds shoulder width effectively
- Excellent finisher after compound shoulder pressing
- Easy to feel the target muscle
Dumbbell Seated Lateral Raise Muscles Worked
- Lateral deltoid
- Anterior deltoid (secondary)
- Posterior deltoid (secondary)
- Trapezius (when shrugging is allowed)
- Supraspinatus (rotator cuff, initial range)
Dumbbell Seated Lateral Raise Variations & Alternatives
- Dumbbell Standing Lateral Raise
- Dumbbell One-Arm Lateral Raise
- Cable Leaning Lateral Raise
- Dumbbell Alternate Lateral Raise
- Lever Lateral Raise (Machine)
- Seated Single-Arm Lateral Raise
- Pause Seated Lateral Raise
- Tempo Seated Lateral Raise (4-sec descent)
