Seated Dumbbell Side Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Dumbbell Side Raise is a strict isolation exercise that targets the lateral deltoids, reducing the ability to use momentum compared to the standing version. By sitting down, it forces greater muscular control and engagement in the shoulders. This makes it a popular choice for those looking to develop broader, defined shoulders with precise execution and minimized cheating.
How to Perform
Sit upright on a bench with dumbbells at your sides.
Keep a slight bend in your elbows and palms facing inward.
Raise the dumbbells out to your sides until they reach shoulder height.
Pause briefly at the top, then lower with control.
Keep your torso still—don’t lean or rock.
Repeat for the desired reps.
Maintain even movement on both arms.
★ 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
Sit tall—don’t slouch or lean.
Raise to shoulder height, no higher.
Use slow, controlled movement throughout.
Avoid shrugging—let the delts do the work.
Focus on symmetrical movement and timing.
Keep your elbows slightly bent.
How Not to Perform
Don’t swing the dumbbells—control the lift.
Don’t lift above shoulder level—it stresses the joints.
Don’t shrug your shoulders—minimize trap involvement.
Don’t rock your torso to gain momentum.
Don’t hold your breath—keep breathing steady.
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.
