Seated Lateral Raise (Dumbbell)

How to do the Seated Lateral Raise (Dumbbell)

1. Sit upright on a bench with feet flat on the floor, holding a dumbbell in each hand at your sides with palms facing inward.
2. Keep a slight bend in your elbows and maintain this angle throughout the movement.
3. Raise both dumbbells out to the sides in an arc until your arms are parallel to the floor and elbows are at shoulder height.
4. Pause briefly at the top, then lower the dumbbells back to the starting position under control.
5. Repeat for the prescribed number of repetitions without using momentum or leaning.

Form tips

• Lead with your elbows rather than your hands, as if pouring water from a pitcher, to keep tension on the deltoids.
• Stop at shoulder height rather than raising higher to avoid shifting tension to the traps.
• Keep your torso upright and core braced to prevent leaning or rocking during the movement.

Common mistakes

• Using too much weight forces you to swing or use momentum, which reduces deltoid activation and increases injury risk.
• Shrugging the shoulders upward shifts the work from the deltoids to the traps, defeating the purpose of the isolation.
• Raising the dumbbells too high above shoulder level engages the upper traps excessively and can cause shoulder impingement over time.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight, while strength-focused training typically uses 3 to 5 sets of 6 to 8 reps with heavier loads.

Frequently asked questions

Should I rotate my wrists during seated lateral raises?

A slight internal rotation with thumbs tilted slightly downward can increase deltoid activation, but excessive rotation may stress the shoulder joint. Keep the movement controlled and stop if you feel discomfort in the shoulder.

How does seated lateral raise differ from standing lateral raise?

The seated position eliminates leg drive and body momentum, forcing stricter form and greater isolation of the deltoids. This makes the seated variation more challenging at the same weight compared to the standing version.

Why do I feel seated lateral raises in my traps instead of my shoulders?

This usually happens when you shrug your shoulders upward or raise the dumbbells too high above shoulder level. Focus on keeping your shoulders down and stopping the movement when your elbows reach shoulder height.

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