Dumbbell Seated Lateral Raise

Isolates the medial deltoids by removing leg drive. It is a key movement for developing shoulder width and a "capped" shoulder appearance.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Shoulders

Secondary

Trapezius

Setup

Sit on a bench with back support. Hold dumbbells at your sides with a slight elbow bend. Retract your scapula and sit tall.

Instructions

1. Raise the weights out to your sides to shoulder level.
2. Lead the movement with your elbows.
3. Squeeze the delts at the top.
4. Lower the weights slowly with control.
5. Maintain posture.

Common Mistakes

1. Shrugging the shoulders.
2. Swinging the weights.
3. Raising the hands higher than the elbows.

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.