Seated Side Lateral Raise

The seated dumbbell lateral raiseis an iconic exercise for developing the shoulders. If you’ve ever worked out with weights, chances are you’ve done this move at some point. Proper execution is paramount to avoid injury.


  1. Builds muscle and strength in the shoulders
  2. Targets the side heads of the shoulder with great specificity
  3. Gives your shoulder a nice wide, round look

Seated Side Lateral Raise Images


Seated Side Lateral Raise Instructions

Seated Side Lateral Raise muscle diagram
  1. Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
  2. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  3. Lower the dumbbells back down slowly to the starting position as you inhale.
  4. Repeat for the recommended amount of repetitions.

Variations: This exercise can also be performed standing up.