Seated Dumbbell Lateral Raise
A bilateral lateral dumbbell raise while seated on a bench.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Shoulder raise
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Sit upright on a stable bench with both feet flat.
- Hold two light dumbbells beside the thighs with a soft elbow bend.
Do the rep
- Keep the torso still and raise both arms out to the sides to shoulder height.
- Lower the dumbbells beside the thighs under control.
What counts as a rep
A rep counts when both dumbbells reach shoulder height and return beside the thighs while you stay seated without swinging.
A rep counts when both dumbbells reach shoulder height and return beside the thighs while you stay seated without swinging.
Breathing
Exhale as you lift; inhale as you lower.
Cues
- Keep both feet planted.
- Lead with the elbows.
- Keep the torso still.
Common mistakes
Rocking on the seat
What you seeThe trunk rocks back to start the raise.
FixUse lighter dumbbells and pause at the bottom.
A steady seated trunk keeps the raise at the shoulders.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the shoulder hurts or you must rock to raise the weights.
- End the set when you cannot meet the stated rep standard under control.
General educational content, not individual coaching or medical advice.
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