Seated Dumbbell Lateral Raise

Exercise / Shoulders

Seated Dumbbell Lateral Raise overview

The Seated Dumbbell Lateral Raise is a targeted exercise designed to isolate and strengthen the lateral deltoids, contributing to well-rounded shoulder development. This movement enhances shoulder width and definition, improving overall upper body aesthetics. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Seated Dumbbell Lateral Raise in your strength training routine.

The Seated Dumbbell Lateral Raise primarily targets the lateral deltoids, emphasizing the middle portion of the shoulder.

Seated Dumbbell Lateral Raise how to perform

  • Step 1: Sit on a bench with a straight back and a dumbbell in each hand, arms fully extended downward and palms facing each other.
  • Step 2: Maintain a slight bend in your elbows and a neutral spine.
  • Step 3: Lift both arms laterally to the sides, keeping a slight bend in the elbows.
  • Step 4: Raise your arms to shoulder height or slightly above, forming a “T” shape with your body.
  • Step 5: Squeeze your lateral deltoids at the top of the movement.
  • Step 6: Lower the dumbbells back to the starting position with control.


Perform each repetition with controlled movements, focusing on the contraction of the lateral deltoids.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Keep a slight bend in your elbows to reduce stress on the joints.
  • Maintain a neutral spine and avoid arching or rounding your back.
  • Engage your core muscles for stability throughout the movement.
  • Control the speed of the exercise to maximize muscle engagement.


  1. Single-Arm Seated Dumbbell Lateral Raise: Perform the exercise one arm at a time for increased focus and balance.
  2. Partial Range of Motion: Focus on the top half or bottom half of the movement to create variation.
  3. Paused Reps: Introduce a brief pause at the top of each repetition for increased time under tension.
  4. Reverse Grip Seated Dumbbell Lateral Raise: Perform the exercise with a reverse (palms facing down) grip for a different angle of engagement.