Seated Dumbbell Lateral Raise

ShouldersDumbbells, Bench

An isolation exercise targeting the side delts from a seated position. Sitting down eliminates momentum and minimizes axial load on your spine.

How to do it

1Sit on the edge of the bench, holding dumbbells by your sides with a slight bend in your elbows.

2Sit tall, pull your shoulders down, and pack your shoulder blades to lock in your torso.

3Exhale and raise the dumbbells out to the sides up to shoulder height, driving through your elbows.

4Pause briefly at the top without shrugging your shoulders toward your ears.

5Inhale and lower the dumbbells back down under control.

Common mistakes

Raising the weights above shoulder height, which overloads your traps and pinches the shoulder joint.

Bending and extending your arms during the rep, turning the exercise into a biceps or triceps movement.

Swinging your torso while seated, stripping away muscle isolation.

Breathing

Exhale as you raise the dumbbells out to the sides; inhale as you smoothly lower them.

Make it harder or easier

To make it easier, drop the weight or bend your elbows slightly more.

To make it harder, hold a 1–2 second pause at the top of every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.