← Back to library
Last updated March 5, 2026
Media unavailable
shoulders
Lateral Raise - Seated (Dumbbell)
Sit on a bench and raise dumbbells out to your sides until arms are parallel to the floor. The seated position eliminates momentum for stricter form.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side shoulders
Secondary
front shouldersupper traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit upright on a flat bench with feet flat on the floor.
- Hold a dumbbell in each hand with arms hanging at your sides, palms facing inward.
- Step 2Starting Position
- Sit tall with your chest up and shoulders pulled back.
- Maintain a slight bend in your elbows — keep this angle fixed throughout.
- Step 3Execution
- Raise both dumbbells out to your sides in a wide arc.
- Lead with your elbows, not your hands.
- Lift until your arms are approximately parallel to the floor.
- Pause briefly at the top, squeezing the side delts.
- Lower the dumbbells back to the starting position under control.
- Step 4Tips
- Avoid swinging or using momentum — the seated position helps enforce this.
- Do not shrug your shoulders up — keep traps relaxed.
- Use a lighter weight with strict form for best results.