Exercise library · Shoulders
Seated Dumbbell Lateral Raise.
Seated variation reducing body swing for side delts.
Also known as: Seated DB Lateral Raise, Seated Side Raise, DB Side Raise (Seated), Lateral Raise (Seated), Seated Delt Raise
BeginnerDumbbells
The numbers
Sets
3–4
Reps
12–20
Rest
30–60 s
The play-by-play
How to do it.
- Step 01
Sit on bench with dumbbells at sides
- Step 02
Raise arms out to sides until parallel
- Step 03
Pause briefly
- Step 04
Lower slowly under control
- Step 05
Repeat
What separates good from great
Pro cues.
Avoid leaning torso
Keep movements strict
Light weight is enough
Common questions
Questions, answered.
- What is the Seated Dumbbell Lateral Raise?
- Seated variation reducing body swing for side delts.
- What muscles does the Seated Dumbbell Lateral Raise work?
- The Seated Dumbbell Lateral Raise primarily works your lateral deltoid. It also recruits your traps and anterior deltoid as secondary movers.
- What equipment do I need for the Seated Dumbbell Lateral Raise?
- You need dumbbells to perform the Seated Dumbbell Lateral Raise.
- How many sets and reps should I do for the Seated Dumbbell Lateral Raise?
- A typical prescription for the Seated Dumbbell Lateral Raise is 3–4 sets of 12–20 reps. Rest about 30–60 seconds between sets.
- Is the Seated Dumbbell Lateral Raise good for beginners?
- Yes. The Seated Dumbbell Lateral Raise is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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