Dumbbell Seated Bent Arm Lateral Raise

A shoulder isolation exercise targeting the medial deltoid. Bending the arms reduces the lever length, allowing for greater control and tension.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Shoulders

Secondary

Trapezius

Setup

Sit on a bench. Hold dumbbells with a 90-degree bend in your elbows. Keep your back flat and shoulders retracted against the bench.

Instructions

1. Raise your elbows out to the sides until they are level with your shoulders.
2. Keep the 90-degree bend in your arms throughout.
3. Squeeze the deltoids at the top.
4. Lower with control.
5. Avoid shrugging.

Common Mistakes

1. Raising hands higher than elbows.
2. Using momentum.
3. Rounding the shoulders forward.

Alternative Exercises

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

Smith Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement for the upper trapezius. The Smith machine’s vertical track allows for heavy loading with a strict, stable upward pull.

Smith Back Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement performed on the Smith machine to target the upper trapezius muscles. The fixed path allows for heavy loading with maximum stability and safety.