Seated Lateral Raise (Dumbbell): how to do it and muscles worked
The seated lateral raise (dumbbell) mainly works your side delts. You need dumbbells.
Muscles worked
Main
How to do the seated lateral raise (dumbbell)
- 1
Sit at the end of a bench or on a chair with your back straight and feet flat. Hold a dumbbell in each hand at your sides with a soft bend in your elbows.
- 2
Raise your arms out to the sides until they reach shoulder height, leading with your elbows. Pause for a second at the top.
- 3
Lower slowly under control, keeping your torso upright. Breathe out as you lift and in as you lower.
Form tip: Sitting removes leg and hip momentum, so go lighter than when standing; do not lean back to heave the weights up.
Common questions
- Which muscles does the seated lateral raise (dumbbell) work?
- The seated lateral raise (dumbbell) mainly works your side delts.
- What equipment do I need for the seated lateral raise (dumbbell)?
- You need dumbbells.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the seated lateral raise (dumbbell) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More side delts exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.