Exercise guide · Beginner · Compound

Dumbbell Seated Lateral Raise with Mild: 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.

Primary muscles
Shoulders
Secondary muscles
Traps
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell seated lateral raise with mild
Front view: muscles worked by the dumbbell seated lateral raise with mild. Primary: shoulders. Secondary: traps.
Back view: muscles worked by the dumbbell seated lateral raise with mild. Primary: shoulders. Secondary: traps.
Primary Secondary

How to do the dumbbell seated lateral raise with mild

  1. Step 1: Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
  2. Step 2: Keep your back straight and core engaged.
  3. Step 3: Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground.
  4. Step 4: Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. Perform with mild intensity.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell seated lateral raise with mild by training goal
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 with Mild alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. 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.
  3. 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.
  4. 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.