Seated Side Lateral 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 Side Lateral Raise is an isolation exercise that targets the shoulder muscles, specifically the lateral deltoids, with secondary engagement of the trapezius muscles. Performed while seated on a bench with a dumbbell in each hand, this movement helps to minimize momentum and focus the effort on the shoulders by eliminating assistance from the lower body. The exercise involves lifting the dumbbells out to the sides until the arms are roughly parallel to the floor, then lowering them back down under control. It is an effective movement for building width and definition in the shoulders and is commonly used in hypertrophy and aesthetic-focused training routines.
How to Perform
Sit down on a flat bench, keeping your back straight and your feet planted firmly on the floor for balance and stability.
Hold a dumbbell in each hand, letting your arms hang naturally at your sides with your palms facing your body.
Engage your core and maintain a slight bend in your elbows throughout the movement to reduce joint strain.
Without using momentum, raise your arms out to the sides until they reach shoulder level, forming a "T" shape with your body.
Pause briefly at the top to feel the contraction in your shoulders, especially the side delts.
Lower the dumbbells back down in a slow and controlled motion while breathing in.
Repeat the movement for the number of repetitions that match your training goal.
★ 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
Avoid swinging the body to prevent using momentum and ensure the focus stays on the shoulders.
Engage your core to maintain stability and avoid straining the lower back.
Keep a slight bend in your elbows to reduce stress on the joints and maintain proper form.
Control the descent of the dumbbells to maximize time under tension and increase muscle activation.
Don't lift the dumbbells too high; stop when your arms are parallel to the floor to prevent unnecessary strain on the shoulder joints.
Focus on the deltoids rather than the traps by keeping your shoulder blades relaxed and not shrugging your shoulders.
Select an appropriate weight that challenges your muscles without compromising form or increasing the risk of injury.
Breathing is key: exhale while lifting the dumbbells and inhale while bringing them back down.
Perform the movement slowly and deliberately, focusing on controlled motions to maximize muscle activation.
Start with lighter weights to ensure proper form, and gradually increase the weight as you become more comfortable with the exercise.
How Not to Perform
Do not use excessive weight: Lifting too heavy can compromise your form and lead to improper activation of the shoulder muscles. Always choose a weight that allows you to control the movement.
Avoid swinging your body: Don't use momentum or jerk your torso to lift the dumbbells. This takes the focus off the shoulders and can cause strain on your back and shoulders. Keep your upper body still and focus on controlled movements.
Don’t let your elbows lock out: Fully extending your arms can put unnecessary stress on the shoulder joints. Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
Don’t raise your arms too high: Lifting the dumbbells beyond shoulder height can cause shoulder impingement and place unnecessary strain on the joints. Stop when your arms are level with your shoulders, or slightly below.
Avoid shrugging your shoulders: Do not engage your traps excessively by lifting your shoulders up towards your ears. This can shift the focus away from the lateral deltoids and increase tension in the neck and traps.
Do not perform the movement too fast: Rushing through the exercise with rapid, uncontrolled movements can reduce muscle activation and increase the risk of injury. Move the dumbbells slowly and with control.
Avoid arching your back: Do not lean back or arch your lower back while lifting the weights. This takes the emphasis off the shoulders and may lead to back discomfort or injury. Keep your spine neutral and core engaged.
Don’t forget to breathe: Holding your breath during the exercise can cause unnecessary tension and decrease performance. Exhale as you raise the dumbbells and inhale as you lower them.
Do not let your wrists bend: Keep your wrists straight and aligned with your forearms throughout the exercise to avoid straining the wrists and to maintain proper focus on the deltoids.
Don’t perform the exercise with too much tension in your traps: Focus on relaxing your upper back and traps to ensure the lateral deltoids are doing the majority of the work, not your neck or upper traps.
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.
