Seated Dumbbell Lateral Raise
Also known as: seated dumbbell side raise, seated lateral raise, seated side lateral raise, dumbbell seated lateral raise, seated dumbbell side lateral raise
In SetGrip: Dumbbell Seated Lateral Raise
- Secondary muscles
- Traps, Upper Back
- Body part
- Shoulders
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Seated raises kill the subtle knee-and-hip bounce that creeps into standing lateral work, without going as far as the back-supported version, since your torso still balances itself on the bench. Choose this middle ground when standing sets get sloppy, and accept that the honest weight will be a step down from what you swing on your feet.
How to do the Seated Dumbbell Lateral Raise
- Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
- Keep your back straight and core engaged.
- Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbells 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.
- Upper Back — On Y-raises and rear delt raises the lower traps and rhomboids control the shoulder blade and should be felt between the shoulders.
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 Seated Dumbbell Lateral Raise work?
The Seated Dumbbell Lateral Raise primarily works the delts. It also involves the traps and upper back, which assist the movement and stabilise the joints.
Is the Seated Dumbbell Lateral Raise good for beginners?
Yes. The Seated Dumbbell 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 Seated Dumbbell Lateral Raise?
If you cannot do the Seated Dumbbell Lateral Raise, try the Single Arm Band Front Raise, the Machine Lateral Raise or the Dumbbell Lateral Raise. 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 Seated Dumbbell 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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