Seated Side Lateral Raise

The Seated Side Lateral Raise isolates the Shoulders through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.

strengthbeginnerdumbbellpushisolation
Seated Side Lateral Raise - starting position

Starting position

Seated Side Lateral Raise - ending position

Ending position

Muscles Worked

Primary Shoulders

The shoulders handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Seated Side Lateral Raise

  1. 1

    Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.

  2. 2

    While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.

  3. 3

    Lower the dumbbells back down slowly to the starting position as you inhale.

  4. 4

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

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Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

Arm Circles

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Frequently Asked Questions

What muscles does the Seated Side Lateral Raise work?

The Seated Side Lateral Raise primarily targets the Shoulders. It's an effective isolation exercise for building shoulders strength.

Is the Seated Side Lateral Raise good for beginners?

Yes, the Seated Side Lateral Raise is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Seated Side Lateral Raise?

You need dumbbell to perform the Seated Side Lateral Raise. Most commercial gyms will have this available.

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