Exercise guide · Shoulders & Traps

Dumbbell Seated Lateral Raise

The Seated Lateral Raise (Dumbbells) isolates the middle delts while the bench removes most lower-body momentum. The seated setup distinguishes it from the standing dumbbell lateral raise.

Targets: Side delts
Equipment: Dumbbell
Type: Isolation

Step by step

How to do the Dumbbell Seated Lateral Raise

Sit upright near the edge of a flat bench with a dumbbell in each hand hanging beside the thighs.
Plant the feet, brace the trunk, and keep a soft bend in the elbows with the palms angled toward the floor.
Raise both dumbbells out to the sides until the upper arms approach shoulder height or your comfortable limit.
Pause briefly without shrugging, keeping the wrists in line with or slightly below the elbows.
Lower the dumbbells slowly to the sides and reset without leaning or bouncing off the thighs.

Form cues

Stay seated and still
Lead with the elbows
Keep shoulders away from ears
Lower under control

Common mistakes

Standing up or driving through the legs
Leaning backward to swing the dumbbells higher
Shrugging instead of raising through the shoulders
Turning the movement into an upright row by bending the elbows deeply

Muscles worked

Primary

Side delts

Secondary

None significant

Safety: Use light-to-moderate dumbbells and stop below any pinching range. Set the weights down with control and stop for sharp shoulder, elbow, or neck pain.

Alternatives

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