Dumbbell Seated Lateral Raise

Also known as: seated lateral raise, seated dumbbell side raise, seated dumbbell lateral raise

Intermediate

Delts

Dumbbell

Sitting removes the hip swing most people have been using to cheat lateral raises, which is exactly why the dumbbells have to get lighter.

How to do Dumbbell Seated Lateral Raise

Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
Keep your back straight and core engaged.
Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Shoulders Exercises

Dumbbell Seated Lateral Raise Sets and Reps by Goal

Strength

This is not a low-rep lift. 3 sets of 8-10 reps with 90 seconds rest is as heavy as it should ever get, and momentum still earns nothing.

Hypertrophy

4 sets of 12-15 reps with 60 seconds rest, pausing briefly at shoulder height and taking 3 seconds to lower.

Endurance

3 sets of 20-25 reps with 5-10 pound dumbbells and 30-45 seconds rest, stopping just below shoulder height to keep tension constant.

Common Dumbbell Seated Lateral Raise Mistakes

Raising the dumbbells above shoulder height, which hands the top of the rep to the traps.

Stop when the upper arms reach shoulder level and keep the shoulders actively pressed down away from the ears.

Rocking the torso back against the bench to swing the dumbbells up.

Sit tall with the back off the pad and the feet planted. If the chest moves at all, the dumbbells are too heavy.

Turning the thumbs upward so the arms drift forward and the front delt takes over.

Keep the pinky edge fractionally higher than the thumb and raise straight out to the sides, directly in line with the shoulders.

Easier and Harder Than Dumbbell Seated Lateral Raise

Easier progression

Cable Supine Reverse Fly

Harder progression

Dumbbell Lateral To Front Raise

Swap Dumbbell Seated Lateral Raise For

Cable Kneeling Rear Delt Row (with Rope) (male)

Barbell Standing Close Grip Military Press

Kettlebell Alternating Press

Dumbbell Seated Lateral Raise — Frequently Asked Questions

How do you do the Dumbbell Seated Lateral Raise?

Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. Keep your back straight and core engaged. Raise the dumbbells to your sides with a slight bend in your elbows, until your arms 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 Lateral Raise work?

The Dumbbell Seated 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 Lateral Raise should I do?

For muscle growth: 4 sets of 12-15 reps with 60 seconds rest, pausing briefly at shoulder height and taking 3 seconds to lower. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Seated Lateral Raise good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Seated Lateral Raise?

Try the Cable Kneeling Rear Delt Row (with Rope) (male), Barbell Standing Close Grip Military Press or the Kettlebell Alternating Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Seated Lateral Raise the same as the seated lateral raise?

Yes. The Dumbbell Seated Lateral Raise is also commonly called the seated lateral raise or the seated dumbbell side raise. Different gyms and training programs label it differently, but "seated lateral raise" and "seated dumbbell side raise" refer to this same movement.