Seated Lateral Raise
The seated lateral raise is a shoulder isolation exercise targeting the lateral deltoids while seated to reduce the temptation to use momentum. It develops shoulder width and is a key movement for well-rounded shoulder development.
How to do it
- Sit on a bench with a dumbbell in each hand resting on your thighs, palms facing inward.
- Engage your core and maintain an upright torso.
- Raise both arms out to the sides until they are at shoulder height.
- Pause briefly at the top, then slowly lower the dumbbells back to your thighs.
- Repeat for the desired number of repetitions.
Form cues
- Keep your torso upright
- Lead with your elbows slightly
- Raise arms to shoulder height
- Lower the weights with control
Breathing: Exhale as you raise the dumbbells out to the sides, and inhale as you lower them back to your thighs.
Common mistakes
- Using momentum by swinging your torso makes the exercise too easy on your delts.
- Lifting the weights higher than your shoulders can strain the shoulder joint.
- Bending your arms too much turns the movement into an accidental press.
Muscles worked
Primary: delts. Secondary: traps, forearms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why should I sit down for lateral raises?
Sitting prevents you from using your legs and hips to swing the weights up, making your shoulder muscles do all the work.
How heavy should the dumbbells be?
Start very light. Lateral raises are surprisingly difficult, and good form with light weights is much more effective than struggling with heavy ones.
What if I feel this in my neck?
Feeling it in your neck usually means you are shrugging your shoulders up. Keep your shoulders relaxed and down away from your ears.