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Exercise 37

Seated Bent-Over Dumbbell Lateral Raise

Lateral arm raise that works the shoulders and back while controlling the load and minimizing torso compensation.

BackShoulders
Athletic Station visual preview for Seated Bent-Over Dumbbell Lateral Raise
Visual preview • Athletic Station

How to perform it

  1. Sit on the bench with your feet supported on the floor and your torso leaning forward.
  2. Hold a dumbbell in each hand with your arms positioned below your torso and your elbows slightly bent.
  3. Keep your spine aligned, abs engaged, and neck in a neutral position throughout the movement.
  4. Raise your arms out to the sides with control.
  5. Lift the dumbbells through a comfortable range while focusing on the rear shoulders.
  6. Do not use torso momentum or swing your body to assist the movement.
  7. Lower the dumbbells slowly to the starting position, controlling the entire return phase.
  8. Exhale as you raise your arms and inhale as you lower.

What you should feel

Work in the rear shoulders and upper back, with the muscles that stabilize the shoulder blades also involved. The effort should remain controlled in the upper body, without pain in the shoulders, neck, or lower back.

Groups mentioned in the description

BackShoulders

Exercise questions

How do you perform Seated Bent-Over Dumbbell Lateral Raise?

Sit on the bench with your feet supported on the floor and your torso leaning forward. Hold a dumbbell in each hand with your arms positioned below your torso and your elbows slightly bent. Keep your spine aligned, abs engaged, and neck in a neutral position throughout the movement. Raise your arms out to the sides with control. Lift the dumbbells through a comfortable range while focusing on the rear shoulders. Do not use torso momentum or swing your body to assist the movement. Lower the dumbbells slowly to the starting position, controlling the entire return phase. Exhale as you raise your arms and inhale as you lower.

What does Seated Bent-Over Dumbbell Lateral Raise work?

Lateral arm raise that works the shoulders and back while controlling the load and minimizing torso compensation.

What should you feel during Seated Bent-Over Dumbbell Lateral Raise?

Work in the rear shoulders and upper back, with the muscles that stabilize the shoulder blades also involved. The effort should remain controlled in the upper body, without pain in the shoulders, neck, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.