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Seated Dumbbell Lateral Raise
How to do the Seated Dumbbell Lateral Raise with good form: step-by-step technique, the muscles it works (delts), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Delts
- Secondary
- Traps
How to do it
- Sit on the edge of a flat bench with your feet flat on the floor, holding a dumbbell in each hand beside your thighs.
- Keep your torso upright with a slight forward lean from the hips, and maintain a fixed slight bend in your elbows.
- Raise the dumbbells out to your sides in the scapular plane (about 15 to 30 degrees forward of the body) until your arms are parallel to the floor.
- Lead with your elbows and tilt your wrists slightly as if pouring water at the top.
- Lower the dumbbells slowly back to your sides under strict control.
Coaching cues
- Lead with the elbows
- No torso swinging or body English
- Control the negative descent
Common mistakes
- Swinging the torso backward to heave the weights up
- Shrugging the shoulders upward to the ears
- Lifting too heavy
Equipment and setup
Flat bench, dumbbells
Seated on the edge of a flat bench holding dumbbells.
Also known as: Seated Side Raise
Track your Seated Dumbbell Lateral Raise in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
