Exercise guide · Beginner · Compound
Dumbbell Seated Lateral Raise: How to Do It & Muscles Worked
The dumbbell seated lateral raise is an isolation exercise targeting the deltoid muscles of the shoulders. It is performed while seated, which helps minimize momentum and focuses the effort on the shoulder muscles.
How to do the dumbbell seated lateral raise
- Step 1: Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
- Step 2: Keep your back straight and core engaged.
- Step 3: Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground.
- Step 4: Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Dumbbell Seated Lateral Raise alternatives
More exercises that train the shoulders as their main target:
-
Band Front Lateral Raise
Shoulders · Band · Beginner compound -
Band Front Lateral Raise - Complete Variation
Shoulders · Band · Beginner compound -
Band Front Raise
Shoulders · Band · Beginner compound -
Band Reverse Fly
Shoulders · Band · Beginner compound -
Band Shoulder Press
Shoulders · Band · Beginner compound -
Band Standing Rear Delt Row
Shoulders · Band · Beginner compound -
Band Y-Raise
Shoulders · Band · Beginner compound -
Barbell Front Raise
Shoulders · Barbell · Beginner compound
More shoulders exercises
-
Dumbbell Lateral Raise
Shoulders · Dumbbell · Beginner compound -
Standing Dumbbell Overhead Press
Shoulders · Dumbbell · Intermediate compound -
Advanced Style Battling Ropes
Shoulders · Rope · Intermediate cardio -
Band Twisting Overhead Press
Shoulders · Band · Intermediate compound -
Barbell One Arm Snatch
Shoulders · Barbell · Advanced compound -
Barbell Rear Delt Raise
Shoulders · Barbell · Intermediate compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.