Seated Lateral Raise (Dumbbell)

A seated shoulder isolation exercise using dumbbells to target the lateral deltoids, eliminating lower-body momentum for strict shoulder focus.

Instructions

1. Sit on a flat bench with your feet flat on the floor, holding a dumbbell in each hand at your sides with palms facing your thighs.
2. Sit upright with a tall spine, core engaged, and a slight bend in your elbows throughout the movement.
3. Keeping your torso stationary, raise both dumbbells out to the sides simultaneously until your arms reach shoulder height.
4. Your upper arms should be roughly parallel to the floor at the top of the movement.
5. Pause briefly and squeeze your lateral deltoids at the top.
6. Lower the dumbbells back down in a controlled manner to the starting position.
7. Repeat for the target number of repetitions.

Tips

• The seated position removes the ability to use leg drive or body sway, so use a lighter weight than you would standing.
• Keep your torso upright and avoid leaning forward or backward to generate momentum.
• Lead with your elbows rather than your wrists to keep tension on the lateral deltoid.
• Do not raise the dumbbells above shoulder height to protect the shoulder joint.
• Maintain a consistent slight bend in your elbows — do not lock them out or excessively bend them.
• Breathe in as you lower the weights and exhale as you raise them.