Dumbbell Seated Lateral Raise
The seated lateral raise removes momentum from the equation entirely, making it one of the strictest ways to build wider-looking shoulders.
Equipment
Dumbbells
Difficulty
beginner
Sets & reps
3 sets · 12-15 reps
Muscles worked
Side delts
A lateral raise performed seated, removing the ability to use body momentum and strictly isolating the side delts.
How to do it
- Sit on a bench with a dumbbell in each hand at your sides.
- With a slight bend in your elbows, raise your arms out to the sides.
- Lift until your arms are roughly parallel to the floor.
- Pause briefly at the top, then lower under control.
- Keep your torso upright and still throughout — the seated position prevents leaning back to cheat.
Coaching tips
- Sitting removes the ability to use your legs or hips for momentum, making this a stricter exercise than a standing raise.
- Use lighter weight than you would standing, since cheating is no longer an option.
- Keep your back against the bench if it has support, to further stabilize your torso.
Common mistakes
- Using too much weight and swinging the torso forward to compensate.
- Raising the arms above shoulder height, shifting tension to the traps.
Frequently asked questions
Why is the seated version stricter than standing?
Sitting removes the ability to generate momentum from your legs and hips, forcing the side delts to do all the lifting work.
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