In my experience, the Seated Dumbbell Lateral Raise stands out as an excellent exercise for building up the lateral deltoids, the muscles on the sides of your shoulders. However, after digging into research, I’ve discovered that strong shoulders aren’t just about looking good – they’re also essential for keeping your shoulders healthy and stable over time.

Studies have shown that people who develop shoulder pain often have weaker shoulder muscles, especially in the adductors, before experiencing any discomfort. This highlights the importance of building and maintaining shoulder strength.

In the following sections, I’ll explain how to do a seated dumbbell lateral raise correctly, its benefits, potential downsides, and some great variations and alternatives to include in your workouts.

Table of Contents:

• How To Do a Seated Dumbbell Lateral Raise
• Muscles Worked — Seated Dumbbell Lateral Raise
• Benefits of Seated Dumbbell Lateral Raise
• Drawbacks — Seated Dumbbell Lateral Raise 
• Variations and Alternatives — Seated Dumbbell Lateral Raise

1. Standing Dumbbell Lateral Raise
2. Cable Lateral Raise
3. Kettlebell Lateral Raise
4. Barbell Overhead Press
5. Seated Dumbbell Overhead Press

• FAQs
• Overview
• References

How To Do a Seated Dumbbell Lateral Raise

Let’s dive into the correct way to do a seated dumbbell lateral raise.

Step One — Assume the Seated Starting Position

Select two dumbbells that are suitable in weight for you and take a seat on the front edge of a flat bench. Ensure your knees are bent at a 90-degree angle and your feet are planted firmly on the floor for stability.

Keep your back straight and your eyes looking forward. Hold the dumbbells by your sides with a slight bend in your elbows.

Pro Tip: To prevent excessive discomfort and pressure on your elbows, it’s advisable not to fully extend them at the start of each repetition. I often advise my clients to maintain a slight bend in their elbows throughout the movement to avoid over-straightening.

Step Two — Lift the Dumbbells

Raise the dumbbells out to the sides until your arms form a 90-degree angle with your torso. Be mindful not to lift the dumbbells beyond this point, as it can put more emphasis on the traps. Hold this top position for a second before lowering the dumbbells back to the starting position.

Pro Tip: When fatigue sets in, engage your core muscles as intensely as you can to stabilize your trunk during the seated dumbbell lateral raise. This technique aids in isolating the lateral deltoids for a more effective workout.

Step Three — Return to the Starting Position

Lower the dumbbells back down to the starting position slowly and with control. This deliberate movement not only enhances your mind-muscle connection but also increases the time your muscles are under tension, leading to greater muscle growth (hypertrophy).

Pro Tip: To maintain tension on your target muscles, avoid letting the dumbbells touch your body or the bench. As you lower the dumbbells, stop just before they make contact, then reverse the movement to start the next repetition. This keeps the muscles engaged throughout the exercise for optimal results.

Muscles Worked — Seated Dumbbell Lateral Raise

The primary muscles targeted during seated dumbbell lateral raises are indeed the lateral deltoids. However, several secondary muscles also contribute to the movement, including:

• Trapezius: The upper traps assist in raising the arms during the initial phase of the lift.
• Supraspinatus: This rotator cuff muscle aids in shoulder abduction.
• Serratus Anterior: The serratus anterior helps stabilize the shoulder blades during the lift.
• Forearms: Grip strength is essential for holding the dumbbells throughout the exercise.
• Core Muscles: Engaging the core helps stabilize the torso and maintain proper posture during the movement.

These secondary muscles play a supportive role in the seated dumbbell lateral raise, contributing to overall shoulder stability and control.

Benefits of Seated Dumbbell Lateral Raise

Here are the advantages of incorporating seated dumbbell lateral raises into your workout routine:

1. Targeted Shoulder Strengthening

Seated dumbbell lateral raises effectively target and strengthen the lateral deltoid head, a key muscle in your shoulder complex. This focused strengthening is vital for overall shoulder health and can help prevent shoulder pain and injuries.

2. Improved Shoulder Stability

By strengthening the lateral deltoid head, seated dumbbell lateral raises enhance shoulder stability. This stability is essential for reducing the risk of gym-related injuries like shoulder and pec strains. Additionally, incorporating exercises that target the anterior and posterior deltoid heads can further enhance shoulder stability.

3. Reduced Momentum Usage

Performing seated dumbbell lateral raises minimizes the use of momentum compared to the standing variation of the exercise. While there’s still potential for cheating by moving your torso, engaging your core can help stabilize your trunk and prevent excessive forward movement, ensuring the focus remains on the lateral deltoid head.

4. Enhanced Posture

Strong shoulders, particularly the lateral deltoid head and upper back muscles like the traps and rhomboids, contribute significantly to healthy posture. Regularly performing seated dumbbell lateral raises can strengthen these muscles, promoting better posture over time.

5. Better Muscle Isolation

Seated dumbbell lateral raises offer superior muscle isolation compared to the standing variation, as there’s less room for cheating. Following proper form ensures optimal isolation of the lateral deltoid head, leading to more effective results from your shoulder workouts.

Drawbacks — Seated Dumbbell Lateral Raise

Here are some drawbacks to consider when performing seated dumbbell lateral raises:

1. Limited Range of Motion

Compared to the standing variation, seated dumbbell lateral raises offer a restricted range of motion. This limitation means you can’t bring the dumbbells in front and toward the middle of your body. While this may not be significant, some individuals prefer the additional deltoid stretch achieved in the standing version.

2. Shoulder and Elbow Stress

Performing seated dumbbell lateral raises can put stress on your shoulders and elbows. To mitigate this, you can use a lateral raise machine or adjust your technique by bending your elbows more during the lifting phase. This adjustment shortens the lever, reducing stress on your elbows.

3. Reduced Core Engagement

The seated position provides stability for your trunk, resulting in reduced core engagement during the exercise. However, it’s essential to consciously contract your core with each repetition to engage these muscles and enhance stability while isolating the lateral deltoids.

4. Limited Functional Benefit

Seated exercises like dumbbell lateral raises may have less functional carryover compared to standing exercises. As such, they are best integrated as accessory or supplementary exercises alongside staple movements like military presses, dumbbell overhead presses, and incline bench presses for a comprehensive shoulder workout.

Variations and Alternatives — Seated Dumbbell Lateral Raise

Here are some seated dumbbell lateral raise variations and alternatives to spice up your shoulder workout routine:

1. Standing Dumbbell Lateral Raise

This variation is more functional as it engages trunk muscles to a greater extent.

• Begin by standing upright with a dumbbell in each hand, palms facing inward toward your body.
• Keep your feet about hip-width apart for stability and slightly bend your knees.
• Engage your core muscles to maintain a straight posture throughout the exercise.
• With a slight bend in your elbows, raise the dumbbells directly out to your sides until they reach shoulder height.
• Hold this position for a moment to maximize the contraction in your lateral deltoids.
• Slowly lower the dumbbells back to the starting position, controlling the movement to work against gravity.
• Avoid swinging your body or using momentum to lift the weights, as this reduces the effectiveness of the exercise.
• Aim for a smooth and controlled motion, focusing on the targeted shoulder muscles throughout each repetition.
• Perform the desired number of reps and sets based on your fitness level and goals. Adjust the weight of the dumbbells as needed to maintain proper form and challenge your muscles.

2. Cable Lateral Raise

This unilateral exercise maintains constant tension in shoulder muscles.

• Begin by setting the cable machine’s pulley to a low position and attaching a D-handle.
• Stand sideways to the cable machine, with your feet about hip-width apart and knees slightly bent for stability.
• Grasp the handle with the hand farthest from the machine, ensuring a secure grip.
• Keep your core engaged and maintain a straight posture throughout the exercise.
• Slowly lift the handle away from your body to the side, keeping your arm relatively straight but with a slight bend in the elbow.
• Lift until your arm is parallel to the floor or slightly above, focusing on using your lateral deltoid muscles.
• Hold this top position for a moment to maximize the contraction in your shoulder.
• Lower the handle back to the starting position in a controlled manner, resisting the weight of the cable.
• Avoid using momentum or swinging your body during the movement, as this reduces the effectiveness of the exercise.
• Repeat for the desired number of reps, then switch sides to work the opposite shoulder. Adjust the weight and cable height as needed for your fitness level.

A detailed article for 11 Cable Shoulder Exercises for Stronger Deltoids

3. Kettlebell Lateral Raise

Similar to dumbbell raises but with kettlebells, adding variety and challenge.

• Begin by selecting two kettlebells of appropriate weight for your fitness level.
• Stand with your feet about hip-width apart, knees slightly bent, and core engaged for stability.
• Hold one kettlebell in each hand at your sides, palms facing inward toward your body.
• Keep your shoulders relaxed and your back straight throughout the exercise.
• Slowly lift the kettlebells away from your body to the sides, leading with your elbows.
• Aim to raise the kettlebells until your arms are parallel to the floor or slightly above, focusing on using your lateral deltoid muscles.
• Hold the top position briefly to maximize the contraction in your shoulders.
• Lower the kettlebells back down to the starting position in a controlled manner, resisting the weight of the kettlebells.
• Avoid using momentum or swinging your body during the movement to maintain proper form and maximize the effectiveness of the exercise.
• Repeat for the desired number of repetitions, maintaining smooth and controlled movements throughout. Adjust the weight of the kettlebells as needed to challenge yourself while maintaining proper technique.

Read More About Kettlebell Exercises:

• Kettlebell Workouts for a Functionally Fit Life
• 12 Best Kettlebell Exercises for Conditioning, Mobility, and Strength
• The Kettlebell Good Mornings, Exercise Guide, Video & Tips

4. Barbell Overhead Press

A compound exercise targeting overall upper body strength.

• Begin by setting up a barbell on a squat rack at about shoulder height. Load the barbell with an appropriate weight based on your strength and fitness level.
• Stand facing the barbell with your feet about shoulder-width apart. Grip the barbell with both hands slightly wider than shoulder-width apart, palms facing forward.
• Unrack the barbell by lifting it off the rack and taking a step back to clear the rack.
• Engage your core, keep your chest lifted, and maintain a neutral spine throughout the exercise.
• Press the barbell overhead by extending your arms fully, pushing the barbell upward until your elbows are locked out overhead.
• Lower the barbell back down to the starting position with control, bending your elbows and guiding the barbell down to about chin level or slightly lower.
• Repeat the movement for the desired number of repetitions, focusing on using your shoulder muscles to lift the weight and maintaining stability through your core and lower body.
• Remember to exhale as you press the barbell overhead and inhale as you lower it back down.
• Adjust the weight as needed to challenge yourself while maintaining proper form and technique throughout the exercise.

Learn More about: 15 Best Overhead Barbell Press Variations for Powerful Shoulders

5. Seated Dumbbell Overhead Press

While seated, this exercise still requires stabilization and engages shoulder muscles.

• Sit on the edge of a bench with your feet planted firmly on the ground, hip-width apart. You can also use an incline bench set to 90 degrees for additional back support.
• Hold a dumbbell in each hand at shoulder height, palms facing forward, and elbows bent.
• Engage your core muscles and maintain a slight arch in your lower back to support your spine throughout the exercise.
• Press the dumbbells overhead by extending your arms fully, pushing them upward until your elbows are locked out overhead.
• Lower the dumbbells back down to shoulder height with control, bending your elbows and guiding the dumbbells down towards your ears or slightly lower.
• Keep your chest lifted and avoid arching your back excessively during the movement to prevent strain.
• Exhale as you press the dumbbells overhead and inhale as you lower them back down.
• Repeat the movement for the desired number of repetitions, focusing on using your shoulder muscles to lift the weight and maintaining stability through your core and lower body.
• Adjust the weight of the dumbbells as needed to challenge yourself while maintaining proper form and technique throughout the exercise.

Pro Tip: Incorporate core engagement and controlled movements in all variations to maximize muscle activation and growth. Adjust weights and reps according to your fitness level and goals for a well-rounded shoulder workout.

Read More About; Seated Dumbbell Overhead Press: Technique, Benefits, Muscles, Variations

FAQs

Are seated dumbbell lateral raises effective?

Seated dumbbell lateral raises are effective for building up your lateral deltoids, which are crucial for strong shoulders, stability, and good posture.

Are lateral raises worth doing?

Yes, lateral raises are worth doing because they specifically target your lateral deltoid muscles, which can improve your shoulder health and posture. They’re especially beneficial when done alongside bigger exercises like military presses and incline bench presses.

Why can seated lateral raises be challenging?

Seated lateral raises can be tough because they require strong lateral deltoids. Many people find them harder than standing lateral raises because they can’t use body momentum to cheat.

Do lateral raises help you gain muscle?

Yes, lateral raises can help you gain shoulder muscle mass. However, for overall shoulder development, it’s also important to include compound exercises like bench presses and overhead presses.

Is it okay to do lateral raises every day?

It’s not recommended to do lateral raises every day because it can lead to overtraining. Instead, aim for around two quality shoulder workouts per week, including lateral raises, to allow for proper recovery and muscle growth.

Overview

Seated dumbbell lateral raises are a fantastic addition to your shoulder workout routine. They specifically target the lateral deltoid head, helping you build stronger, healthier, and broader shoulders over time.

To get the most out of seated lateral raises, I recommend including them towards the end of your push or shoulder workout. They work exceptionally well as a finisher or in a superset with other shoulder exercises, allowing you to maximize muscle hypertrophy and overall shoulder development.

Remember to choose an appropriate weight that challenges your muscles without compromising your form. Focus on controlled movements, ensuring that your elbows are slightly bent and your core is engaged throughout each repetition.

As you progress with seated dumbbell lateral raises, pay attention to any changes in your shoulder strength and size. Consistency and proper form are key to seeing noticeable improvements in your lateral deltoids and overall shoulder strength.

Share your experiences and strategies for incorporating seated dumbbell lateral raises into your workouts in the comments below. Your insights may inspire others to try new approaches and achieve their fitness goals more effectively!

References;

• Mulroy SJ, Hatchett P, Eberly VJ, Haubert LL, Conners S, Requejo PS. Shoulder Strength and Physical Activity Predictors of Shoulder Pain in People With Paraplegia From Spinal Injury: Prospective Cohort Study. Phys Ther. 2015;95(7):1027-1038. doi:10.2522/ptj.20130606
• Hodgetts CJ, Leboeuf-Yde C, Beynon A, Walker BF. Shoulder pain prevalence by age and within occupational groups: a systematic review [published correction appears in Arch Physiother. 2022 Jan 10;12(1):3]. Arch Physiother. 2021;11(1):24. Published 2021 Nov 4. doi:10.1186/s40945-021-00119-w
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