Seated 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
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Dumbbell Lateral Raise is an effective exercise for strengthening and sculpting the shoulders, specifically targeting the deltoid muscles. Performed while seated, this movement eliminates any momentum or cheating from the lower body, allowing for strict form and greater focus on the shoulders. By holding a dumbbell in each hand at your sides and raising them out to shoulder height with a slight bend in the elbows, you isolate the lateral deltoids for maximum activation. The exercise is simple yet powerful, requiring only a pair of dumbbells, making it a great addition to any shoulder workout routine.
How to Perform
Sit on the edge of a flat bench with your feet planted firmly about shoulder-width apart. Hold a dumbbell in each hand with a neutral grip, letting them hang at your sides. This is your starting position.
With a slight bend in your elbows, slowly raise both dumbbells outward and upward, aiming to reach shoulder height. Keep the motion controlled and steady, avoiding any swinging or jerking of your body.
Once you reach shoulder height, pause for a moment to fully engage your deltoids, then gently lower the dumbbells back to the starting position with the same controlled motion.
Repeat the movement for the desired number of repetitions, focusing on maintaining proper posture and controlled movement throughout the exercise.
Tips
Focus on performing each rep with slow, controlled movements. Since the Seated Dumbbell Lateral Raise is an isolation exercise, it's crucial to concentrate on properly engaging the shoulder muscles rather than trying to lift heavier weights.
Ensure that you do not raise your arms above shoulder level. Stopping once your arms are parallel to the ground is sufficient to fully activate the deltoids.
If you experience any discomfort or pain in your shoulder during the movement, try one of the following adjustments:
Slightly rotate your pinkies upward, as if you're pouring out a cup of water. This can help reduce strain and improve the shoulder's range of motion.
Turn your palms forward, so your thumbs point away from your body. This externally rotates the shoulder, which might provide more comfort and allow for a better stretch in the shoulder joint.
How Not to Perform
Avoid Using Momentum: Do not swing your body or use any jerking motion to lift the dumbbells. Relying on momentum will take the focus away from the shoulder muscles and increase the risk of injury. Always use slow and controlled movements.
Don’t Raise Your Arms Too High: Raising the dumbbells higher than shoulder level can lead to unnecessary strain on your shoulder joint. Stop at shoulder height or slightly below to ensure proper muscle activation and avoid overextension.
Avoid Arching Your Back: Do not lean back or arch your lower back while lifting the dumbbells. This can shift the effort from the deltoids to other muscle groups, especially the lower back. Keep your back straight and core engaged throughout the movement.
Don’t Overload the Weights: Lifting too heavy a weight can compromise form and lead to injury. Choose a weight that allows you to maintain good form and focus on controlled reps. Quality is more important than quantity.
Avoid Elbow Locking: Do not lock your elbows during the lift. Keep a slight bend in the elbows throughout the exercise to maintain tension on the deltoid muscles and reduce the risk of joint strain.
Don’t Use Your Traps: Avoid using your upper traps (the muscles around your neck) to assist with the lift. This can happen if you raise your shoulders towards your ears. Keep your shoulders relaxed and focus on isolating the lateral deltoids.
Avoid Leaning Forward or Backward: Maintain an upright posture and avoid shifting your torso forward or backward as you lift the dumbbells. Any movement of your torso takes the focus off the shoulders and wastes energy.
Don’t Rush Through Reps: Avoid speeding through the exercise. Focus on performing each rep with controlled, deliberate movement to ensure maximum muscle engagement and avoid injuries.
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.
