Seated Lateral Raise
beginner Isolation
Primary Side delts
Secondary
Traps
Equipment
dumbbells bench
Table of Contents
Sit on the end of a flat bench with a dumbbell in each hand hanging at your sides. With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor. Pause briefly at the top, then lower with control back to the starting position.
Pro Tips
- Sitting eliminates momentum — you cannot cheat the weight up with your legs or hips
- Lead with your elbows rather than your hands for better delt activation
- Use lighter weight than standing lateral raises since you lose the momentum advantage
Variations & alternatives
Useful tools
Track Seated Lateral Raise in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
