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Exercises/Deltoids/Dumbbell Seated Side Lateral Raise

Exercise

DUMBBELL SEATED SIDE LATERAL RAISE

BeginnerPrimaryDeltoids

Form cues

Performing seated eliminates any tendency to use leg drive or torso lean for momentum
Keep a slight bend in the elbows throughout to reduce joint stress
Lead with the elbows, not the wrists — the hands should be slightly lower than the elbows at the top
Do not raise above shoulder height — traps become the primary mover above that point
A slight internal rotation (thumb side down) at the top targets the lateral deltoid head
Animated diagram — illustrative only

About

The classic medial deltoid isolation exercise performed seated. Raising both dumbbells simultaneously out to the sides from the hips to shoulder height targets the lateral deltoid heads with reduced spinal loading compared to standing.

Instructions

Step-by-step technique

01

Sit and grasp dumbbells

Sit on a bench with your feet flat on the floor and your torso upright. Grip a dumbbell in each hand with a neutral palms-in grip, allowing your arms to hang straight down by your sides.

keep chest up
02

Maintain slight elbow bend

Keep a small, fixed bend in your elbows throughout the entire movement to reduce tension on the joint. Avoid locking out your arms, as this increases strain on your tendons during the lateral motion.

soft elbows
03

Raise weights to shoulders

Initiate the movement by lifting your arms out to your sides simultaneously. Focus on leading the upward path with your elbows, ensuring your hands remain slightly lower than your elbows at the peak.

lead with elbows
04

Rotate for maximum isolation

As you reach shoulder height, maintain the lateral path without going any higher to keep the focus on your deltoids. Incorporate a slight internal rotation so your thumbs are angled slightly downward at the apex.

pour the pitcher
05

Control the eccentric phase

Slowly lower the dumbbells back down to your starting position by your hips under complete control. Do not allow the weights to rest or swing, ensuring constant tension remains on the lateral deltoids throughout.

slow descent

Common mistakes

What goes wrong — and why

Mistake

Shrugging the shoulders on the raise

Trapezius elevation dominates when the lateral raise weight is too heavy.

Actively depress the shoulders before each rep and keep them down throughout the raise.

Mistake

Raising above parallel

Going above shoulder height shifts the load to the upper trapezius.

Stop at shoulder height (parallel), hold for one second, then lower under control.

Mistake

Leaning back to generate momentum

Trunk extension helps the first few degrees of the raise but removes deltoid work.

Sit with the back flush against the bench; drive the movement purely from the shoulder.

Variations · Progressions · Regressions

Adaptations for every level

Regression

Cable Seated Lateral Raise

Use cables for constant tension at a lower, more precisely adjustable load.

Variation

Standing Dumbbell Lateral Raise

Perform standing for a more common, versatile version of the medial deltoid isolation exercise.

Progression

Seated Lateral Raise with Isometric Hold

Hold at the top of each rep for 3 seconds to build lateral deltoid endurance and mind-muscle connection.