Seated Dumbbell Lateral Raise: How To, Form & Muscles Worked

Name: Seated Dumbbell Lateral Raise — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Sit upright and lift dumbbells out to your sides in a lateral motion, working the shoulder muscles. The movement emphasizes the deltoids while the seated position reduces torso momentum.

Sit upright and lift dumbbells out to your sides in a lateral motion, working the shoulder muscles. The movement emphasizes the deltoids while the seated position reduces torso momentum.

How to do the Seated Dumbbell Lateral Raise#

Sit on a bench with feet flat and hold a dumbbell in each hand at your sides.
Brace your core and maintain a small bend in the elbows throughout the movement.
Exhale and raise the dumbbells out to your sides until your upper arms are about parallel to the floor.
Pause briefly at the top, then inhale and lower the weights slowly back to the starting position.
Keep your torso steady and avoid using momentum between reps.

Muscles worked#

Primary: Side delts (Lateral Deltoid)
Secondary: Traps (Trapezius)

Common mistakes#

Using torso momentum or swinging to lift the weights.
Shrugging the shoulders upward during the raise.
Raising the dumbbells above shoulder level.
Bending the elbows so much that the arms turn the movement into a curl.

Frequently asked questions#

What muscles does the Seated Dumbbell Lateral Raise work?

The Seated Dumbbell Lateral Raise primarily works the side delts. The traps assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the traps, lighten the load and slow the lowering phase.

What equipment do I need for the Seated Dumbbell Lateral Raise?

The Seated Dumbbell Lateral Raise needs the following: Dumbbell, Bench. Nothing beyond that is required to run the movement as described above.

Is the Seated Dumbbell Lateral Raise suitable for beginners?

Yes. The Seated Dumbbell Lateral Raise is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Seated Dumbbell Lateral Raise?

Arnold Press, Dumbbell Around the World, Incline Dumbbell Lateral Raise all train the same primary muscles as the Seated Dumbbell Lateral Raise. Pick whichever one matches the equipment in front of you.

How to do the Seated Dumbbell Lateral Raise#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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