Seated Dumbbell Lateral Raise

oec:seated-dumbbell-lateral-raise

A seated isolation exercise that targets the lateral deltoid to build shoulder width while minimizing lower-body momentum.

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Also called: Seated Dumbbell Side Lateral, Seated Lateral Raise, Seated DB Lateral Raise, Seated Side Lateral Raise

How to do it

Sit upright at the end of a bench with your feet flat on the floor for stability.
Hold a dumbbell in each hand hanging at your sides with palms facing inward and a slight bend in your elbows.
Hinge slightly forward at the hips while maintaining a neutral, braced spine.

Raise your arms out to the sides in the scapular plane until your elbows reach approximately shoulder height.
Lead with the elbows rather than the wrists, keeping the slight elbow bend locked throughout the ascent.
Pause briefly at the top to emphasize peak contraction in the lateral deltoids.
Lower the dumbbells under control back to your sides, stopping just before they rest against your legs.

Exhale smoothly as you raise the dumbbells, and inhale as you lower them under control.

Swinging the torso backward to gain momentum.: Keep your core braced and torso angle static throughout the entire set; reduce the load if necessary.
Excessive shrugging of the upper traps to lift the weight.: Depress your shoulders slightly before initiating the lift and focus on pushing the dumbbells out wide toward the walls.
Allowing the hands to rise significantly higher than the elbows.: Maintain a flat forearm alignment so that the elbow, forearm, and wrist rise together in a single plane.

Avoid using weights so heavy that they force jerky spinal movement or shoulder impingement at the top.

This record: CC-BY-SA-4.0.