Seated Dumbbell Lateral Raise (Shoulders)

The seated dumbbell lateral raise is an isolation exercise which builds muscle and strength in the lateral deltoids. It’s a very effective movement for creating width and a complete look to your upper body which is why it’s a very popular exercise.

Now, caution should be adhered to when performing this movement to ensure safety, because shoulder impingement issues are a possibility if done incorrectly. You don’t want to internally rotate the shoulders by tipping the dumbbells forward as this can be very dangerous for the shoulder joint and this is something everyone should be mindful of.

So, if you’re a beginner, practice good form with light weights before attempting to train with heavier resistance loads.

In This Exercise:

• Target Muscle Group: Lateral Deltoid
• Type: Strength
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Beginner/Intermediate

Exercise Instructions

1. Hold the dumbbell in each hand with a neutral grip.
2. Then, bend your torso over slightly and bend your knees.
3. Now, bend your elbows slightly and raise the dumbbells up until your arms form a horizontal line. Tilt the dumbbells slightly backward to prevent internal shoulder rotation and exhale during the lift.
4. Then, lower the dumbbells back down until they are by your sides.
5. Repeat the exercise for the ideal number of reps to complete the set.

Variations & Tips:

• You can also do this exercise using cables as they keep constant tension on the muscles.
• Do not internally rotate your shoulders as this can cause serious joint issues.
• Always keep the dumbbells tilted slightly back to prevent internal shoulder rotation.
• The seated dumbbell lateral raise is an excellent movement which targets the lateral deltoids, or medial head of the shoulder.

Watch: How to do the seated dumbbell lateral raise