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Seated Side Lateral Raise

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Shoulders. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Shoulders

How to perform Seated Side Lateral Raise

  1. Step 1. Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
  2. Step 2. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  3. Step 3. Lower the dumbbells back down slowly to the starting position as you inhale.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the seated side lateral raise target?

The exercise primarily isolates the lateral head of the deltoid. By performing it seated, you reduce leg drive and momentum, ensuring the shoulders perform the majority of the work.

How does the seated position improve lifting technique?

Sitting eliminates the ability to use the hips or knees to swing the weights upward. This forced stability encourages better isolation of the medial deltoid and prevents common cheating patterns.

What is a common mistake to avoid during the movement?

Avoid shrugging the shoulders toward the ears, which shifts tension to the upper traps. Keep the shoulder blades depressed and stop the lift when your arms are parallel to the floor.

How should a beginner progress with this exercise?

Beginners should start with very light dumbbells to master the mind-muscle connection. If dumbbells are too difficult, cable lateral raises provide more consistent tension throughout the range of motion.

What is the ideal set and rep range for shoulder hypertrophy?

Perform 3 to 4 sets of 12 to 20 repetitions using moderate to light weights. High-volume training is generally more effective for the lateral deltoids than lifting near-maximal loads.

Sample sets & reps for Seated Side Lateral Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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