Dumbbell Seated Lateral Raise

Cómo hacer el Dumbbell Seated Lateral Raise

1. 1Sit upright on a bench with your feet flat on the floor and a dumbbell in each hand, arms hanging at your sides with palms facing your body.
2. 2Brace your core and keep your torso still so the bench prevents you from leaning or swinging for momentum.
3. 3Maintain a slight bend in your elbows and lock that angle for the whole set.
4. 4Raise both dumbbells out to your sides in a wide arc, leading with your elbows rather than your hands.
5. 5Stop when your upper arms reach about shoulder height and your arms are roughly parallel to the floor.
6. 6Keep your wrists neutral and avoid shrugging your shoulders up toward your ears at the top.
7. 7Pause briefly, then lower the dumbbells under control back to your sides without letting them crash down.
8. 8Complete your reps, then set the dumbbells down safely.

Consejos de técnica

• Lead the movement with your elbows, not your hands, to keep tension on the lateral deltoid instead of the traps.
• Use a weight light enough to raise with strict form — the seated position exposes any cheating with body english.
• Keep a soft, fixed bend in your elbows throughout; straightening or bending them mid-rep shifts the load.
• Lower slowly and resist the weight on the way down to make every rep count.

Errores comunes

• Swinging the torso or using momentum to throw the weights up, which the seated position is meant to prevent and which removes tension from the side delts.
• Shrugging the shoulders toward the ears at the top, which shifts the work to the traps instead of the lateral deltoid.
• Raising the dumbbells well above shoulder height, which recruits the traps and can pinch the shoulder joint.
• Going too heavy, forcing the elbows to straighten and turning a clean isolation move into a sloppy partial rep.

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