Dumbbell Seated Lateral Raise (version 2)
- Músculo objetivo
- Deltoid Lateral
- Músculos sinergistas
- Deltoid Anterior, Serratus Anterior
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The dumbbell seated lateral raise (version 2) is an isolation exercise that targets the lateral (side) head of the deltoid, with the front deltoid and serratus anterior assisting. Performed seated to limit body sway, it builds shoulder width and helps round out the cap of the shoulder.
Cómo hacer el Dumbbell Seated Lateral Raise (version 2)
- 1Sit upright on the end of a bench with your feet flat on the floor and a dumbbell in each hand resting beside your thighs.
- 2Brace your core, keep your chest up, and let your arms hang straight down with palms facing your body.
- 3Maintain a slight, fixed bend in your elbows and keep that angle constant for the whole set.
- 4Raise both dumbbells out to your sides in a wide arc, leading with your elbows rather than your hands.
- 5Lift until your upper arms reach roughly shoulder height, keeping your wrists level with or just below your elbows.
- 6Pause briefly at the top without shrugging your shoulders up toward your ears.
- 7Lower the dumbbells under control back to your sides, resisting gravity on the way down.
- 8Complete your reps, then set the dumbbells down on the floor with control.
Consejos de técnica
- Lead the movement with your elbows and think about pouring water from the dumbbells at the top to keep tension on the side delts.
- Keep your torso still and upright throughout — sitting down already removes momentum, so resist the urge to lean or rock.
- Use a controlled tempo, around two seconds up and two seconds down, rather than swinging light weight fast.
- Stop the lift at shoulder height; going higher shifts work onto the traps and offers little extra for the side delts.
- Pick a weight you can raise with strict form for all reps — the side delts respond better to control than to heavy loads.
Errores comunes
- Shrugging the shoulders up as you lift, which hands the work to the upper traps instead of the side delts.
- Swinging the torso or using momentum to throw the dumbbells up, which removes tension from the target muscle and strains the lower back.
- Raising the wrists higher than the elbows, which rotates the shoulder forward and stresses the joint.
- Going too heavy and bending the elbows more as you fatigue, which turns the raise into a partial upright row.
- Dropping the dumbbells quickly on the way down, wasting the eccentric portion where much of the muscle stimulus comes from.
Preguntas frecuentes
What muscles does the dumbbell seated lateral raise work?
It primarily works the lateral (side) head of the deltoid, with the anterior (front) deltoid and the serratus anterior assisting to stabilize and move the arm.
Why do the lateral raise seated instead of standing?
Sitting down anchors your hips and torso, making it much harder to swing or use leg drive. That forces the side delts to do the work and keeps each rep stricter.
How high should I raise the dumbbells?
Lift until your upper arms are about parallel to the floor, roughly shoulder height. Going higher mostly recruits the traps and adds little for the side delts.
How many sets and reps should I do?
Because this is an isolation move, 3–4 sets of 12–20 reps with a moderate weight and strict form works well for building shoulder width.
Is the seated lateral raise good for beginners?
Yes. The seated position limits cheating and keeps the movement simple, so beginners can learn good form with a light pair of dumbbells before adding load.
