Dumbbell Seated Bent Arm Lateral Raise
- Secondary muscles
- Traps, Rhomboids
- Body part
- Shoulders
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Bending the elbows to 90 degrees shortens the lever, so the same dumbbells feel far lighter at the shoulder than they would in a straight-arm lateral raise. That makes this seated version a sensible entry point for newer lifters, and a way for experienced ones to overload the side delts without the wrists climbing above the elbows.
How to do the Dumbbell Seated Bent Arm Lateral Raise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle.
- Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Secondary
- Traps — The upper traps will take over if you shrug, so a slight downward pull of the shoulders keeps them out of it.
- Rhomboids
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Seated Bent Arm Lateral Raise work?
The Dumbbell Seated Bent Arm Lateral Raise primarily works the delts. It also involves the traps and rhomboids, which assist the movement and stabilise the joints.
Is the Dumbbell Seated Bent Arm Lateral Raise good for beginners?
Yes. The Dumbbell Seated Bent Arm Lateral Raise is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Dumbbell Seated Bent Arm Lateral Raise?
If you cannot do the Dumbbell Seated Bent Arm Lateral Raise, try the Single Arm Dumbbell Lateral Raise, the Single Arm Supported Dumbbell Lateral Raise or the Wide Grip Dumbbell Upright Row. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Seated Bent Arm Lateral Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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