Seated Alternating Dumbbell Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Alternating Dumbbell Lateral Raise is an effective shoulder exercise that primarily targets the deltoid muscles. Performed while sitting, this exercise involves lifting one dumbbell at a time out to the side, keeping the arms slightly bent and focusing on controlled movements. The seated position helps minimize body movement, ensuring that the emphasis remains on the shoulder muscles. This exercise is excellent for isolating the deltoids, particularly the lateral (middle) part, and is typically done with moderate weights to maximize muscle activation while reducing the risk of swinging or using momentum.
How to Perform
Sit on the edge of a flat bench, keeping your feet firmly planted on the ground at shoulder-width apart. Hold a dumbbell in each hand with a neutral grip (palms facing each other). This is your starting position.
Engage your core to maintain stability throughout the movement.
Slowly lift one dumbbell out to the side, raising it to shoulder height while keeping your arm slightly bent.
Pause briefly at the top of the movement, ensuring the shoulder is fully engaged.
Gradually lower the dumbbell back to the starting position with control, avoiding any jerking motion.
Immediately raise the other dumbbell, repeating the same controlled movement.
Continue alternating between arms for the desired number of repetitions, ensuring smooth and deliberate motion throughout the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Ensure that your hands do not rise higher than your elbows during the movement.
Since this is an isolation exercise, prioritize proper form and muscle engagement over lifting heavier weights. Focus on controlled movement to effectively target the shoulder muscles.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to lift the dumbbells. This reduces muscle engagement and can lead to unnecessary strain on your joints. Focus on smooth, controlled movements to isolate the shoulder muscles.
Don’t Lift Weights That Are Too Heavy: Using dumbbells that are too heavy can compromise your form and encourage you to rely on momentum rather than proper muscle activation. Choose a weight that allows for proper control throughout the movement.
Don’t Raise Your Hands Above Shoulder Height: Avoid lifting your hands higher than your elbows. This can place undue stress on your shoulder joints. Keep your movement within the shoulder height range to target the deltoids effectively.
Don’t Overextend Your Arms: Keep a slight bend in your elbows to avoid locking them out. This helps to maintain tension in the shoulders and prevents unnecessary stress on the elbow joints.
Avoid Leaning or Rocking Your Upper Body: Keep your torso stable and avoid leaning backward or forward. Any movement in the upper body reduces the focus on the deltoid muscles and could lead to lower back strain.
Don’t Rush the Reps: Perform the exercise slowly and with control. Rushing the movement will reduce its effectiveness and increase the risk of injury. Slow, deliberate reps ensure maximum muscle engagement.
Don’t Forget to Engage Your Core: Not engaging your core can lead to instability and improper posture. Keep your core tight to maintain balance and prevent excessive swinging.
Don’t Perform the Exercise With a High Elbow Angle: Keep the angle between your upper arm and torso about 30 to 45 degrees. A higher angle may shift the focus away from the shoulders and cause strain in the upper traps or neck.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
