Shoulders · Dumbbell

Seated Lateral Raise (Dumbbell)

Sit down, kill the momentum, isolate the delts.

Seated Lateral Raise (Dumbbell) exercise demonstration
ShouldersDumbbell

How to do it

  1. Sit upright on a bench with a dumbbell in each hand at your sides.
  2. Raise the dumbbells out to the sides up to shoulder height.
  3. Pause with elbows slightly bent at the top.
  4. Lower slowly back down.

The one cue that matters

⚡

Sitting removes leg drive, so resist the urge to swing, control every rep.

Muscles worked

The Seated Lateral Raise (Dumbbell) isolates the Shoulders — no passengers. That makes it a clean tool for adding targeted shoulders volume without extra fatigue.

FAQ

What muscles does the Seated Lateral Raise (Dumbbell) work?

The Seated Lateral Raise (Dumbbell) primarily works the Shoulders.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

How many sets and reps of Seated Lateral Raise (Dumbbell)?

For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.

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