Seated Dumbbell Lateral Raise
A lateral raise sitting on the end of a bench. Sitting takes the legs and hips out of the lift, so you can't cheat the weight up.
Primary muscles
- Side Delts
Secondary muscles
- Front Delts
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 10–20
- Rest
- 45–75s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the end of a flat bench with your feet planted and a dumbbell in each hand hanging at your sides, palms facing in.
Keep a slight bend in the elbows and your torso still.
Raise the dumbbells out to the sides, leading with the elbows.
Stop when the arms are about level with the floor and pause.
Lower slowly back to your sides.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Lead with the elbows
Push out, not up
Sit tall
Common mistakes
Rocking the torso
Shrugging the shoulders
Bending the elbows more as you lift
Safety notes
Use light weights; raising far above shoulder height with internal rotation can irritate the shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.