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Exercise 36

Seated Dumbbell Lateral Raise

Seated lateral arm raise that works the shoulders while controlling the load and minimizing torso compensation.

Shoulders
Athletic Station visual preview for Seated Dumbbell Lateral Raise
Visual preview • Athletic Station

How to perform it

  1. Sit on the bench with your spine upright, feet supported on the floor, and a dumbbell in each hand at your sides.
  2. Keep your abs engaged, chest open, and shoulders stable throughout the movement.
  3. Begin by raising your arms out to the sides with control.
  4. Keep your elbows slightly bent and your wrists aligned throughout the lift.
  5. Raise the dumbbells to shoulder height or through a comfortable range of motion without compensating with your torso.
  6. Avoid shrugging your shoulders or using body momentum to move the load.
  7. Lower the dumbbells slowly to the starting position, controlling the entire return phase.
  8. Exhale as you raise the dumbbells and inhale as you lower.

What you should feel

Work in the shoulders, mainly the lateral deltoids, with less torso compensation because the exercise is performed seated. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, neck, or lower back.

Groups mentioned in the description

Shoulders

Exercise questions

How do you perform Seated Dumbbell Lateral Raise?

Sit on the bench with your spine upright, feet supported on the floor, and a dumbbell in each hand at your sides. Keep your abs engaged, chest open, and shoulders stable throughout the movement. Begin by raising your arms out to the sides with control. Keep your elbows slightly bent and your wrists aligned throughout the lift. Raise the dumbbells to shoulder height or through a comfortable range of motion without compensating with your torso. Avoid shrugging your shoulders or using body momentum to move the load. Lower the dumbbells slowly to the starting position, controlling the entire return phase. Exhale as you raise the dumbbells and inhale as you lower.

What does Seated Dumbbell Lateral Raise work?

Seated lateral arm raise that works the shoulders while controlling the load and minimizing torso compensation.

What should you feel during Seated Dumbbell Lateral Raise?

Work in the shoulders, mainly the lateral deltoids, with less torso compensation because the exercise is performed seated. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, 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.