Dumbbell Seated Bent Arm Lateral Raise
Also known as: seated dumbbell bent arm lateral raise
Dumbbell Seated Bent Arm Lateral Raise is demanding enough to sit early in a session and works well after overhead pressing.
How to do Dumbbell Seated Bent Arm Lateral Raise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle.
- Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Seated Bent Arm Lateral Raise Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Seated Bent Arm Lateral Raise Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Easier and Harder Than Dumbbell Seated Bent Arm Lateral Raise
Swap Dumbbell Seated Bent Arm Lateral Raise For
Dumbbell Seated Bent Arm Lateral Raise — Frequently Asked Questions
How do you do the Dumbbell Seated Bent Arm Lateral Raise?
Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle. Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Seated Bent Arm Lateral Raise work?
The Dumbbell Seated Bent Arm Lateral Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Seated Bent Arm Lateral Raise should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Seated Bent Arm Lateral Raise good for beginners?
Not usually. The Dumbbell Seated Bent Arm Lateral Raise is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Seated Bent Arm Lateral Raise?
Try the Band Standing Rear Delt Row, Kettlebell One Arm Jerk or the Cable Standing Shoulder External Rotation. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Seated Bent Arm Lateral Raise the same as the seated dumbbell bent arm lateral raise?
Yes. The Dumbbell Seated Bent Arm Lateral Raise is also commonly called the seated dumbbell bent arm lateral raise. Different gyms and training programs label it differently, but "seated dumbbell bent arm lateral raise" refer to this same movement.
