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Shoulders Dumbbell Intermediate Video

How to do the Dumbbell Seated Lateral Raises

Primary: Side Delts · also works Traps, Upper Back.

DB Seated Lateral Raises are designed to target the deltoids of the shoulders. This exercise is performed while sitting on a bench, which aids in stabilizing the body and focuses the effort on the shoulder muscles. It is primarily an isolation exercise making it essential for developing shoulder width and sculpting the upper arms. It is excellent for intermediate lifters looking to strengthen and define their shoulders.

Demo video: Dumbbell Seated Lateral Raises · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Sit on a bench with your feet flat on the floor and hold a dumbbell in each hand at your sides.

  2. 2

    Keep your back straight and core engaged. Lift both dumbbells out to your sides until they are at shoulder height.

  3. 3

    Lower the dumbbells back to your sides with controlled movement.

  4. 4

    Repeat for the desired number of repetitions while ensuring proper form throughout the exercise.

Coaching cues

  • Maintain a slight bend in the elbows throughout the exercise to reduce stress on the joints.
  • Do not use momentum to lift the weights; focus on the shoulder muscles to do the work.
  • Avoid lifting the dumbbells too high to prevent potential shoulder impingement.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Seated Lateral Raises alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Lateral RaiseDumbbell · beginner Upright RowDumbbell · intermediate Alternating Dumbbell Lateral Raise with PauseDumbbell · intermediate Bent Over Side RaisesDumbbell · intermediate Dumbbell Front & Side Raise SupersetDumbbell · intermediate Arm CirclesBodyweight · beginner

Frequently asked questions

What muscles does the Dumbbell Seated Lateral Raises work?

Primary: Side Delts. Secondary: Side Delts, Traps, Upper Back

How many sets and reps of Dumbbell Seated Lateral Raises should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Seated Lateral Raises?

Same movement pattern, different equipment: Dumbbell Lateral Raise, Upright Row, Alternating Dumbbell Lateral Raise with Pause, Bent Over Side Raises, Dumbbell Front & Side Raise Superset, Arm Circles.

Is the Dumbbell Seated Lateral Raises good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.