The seated dumbbell lateral raise is an exercise that targets the shoulder muscles, particularly the medial or middle head of the deltoids. Performing it on a bench helps enforce strict form and eliminate swinging or using momentum to move the weights. Lateral raise variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout.
Builds muscle and strength in the shoulders
Targets the side heads of the shoulder with great specificity
Builds shoulder width and the V-taper appearance
More effective at targeting the medial head than overhead press variations