Dumbbells · Isolation
Seated dumbbell lateral raise
Seated dumbbell lateral raise mainly works your side shoulders. It also helps your upper back.
Step by step
- Sit tall on the bench, feet flat, dumbbells at your sides.
- Raise arms out to the sides until parallel to the floor.
- Lower slowly and keep your back still.
What you should feel
A burn on the outer side of your shoulders; you should not feel it in your neck or lower back.
Common mistake
Leaning back to swing the weights up; use lighter dumbbells and stay upright.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Standing cable lateral raiseSide shoulders
Band lateral raiseSide shoulders
Lateral raiseSide shoulders
Dumbbell side lateral raiseSide shoulders
One-arm lateral raiseSide shoulders
One-arm incline lateral raiseSide shouldersQuestions
What muscles does the seated dumbbell lateral raise work?
Seated dumbbell lateral raise mainly works your side shoulders. It also helps your upper back.
Can I do the seated dumbbell lateral raise at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the seated dumbbell lateral raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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