Dumbbell Seated Bent Arm Lateral raise

A seated strength training exercise that targets the shoulder muscles. While seated, raise and lower a pair of dumbbells at your sides with bent arms.

IntermediateShoulders Dumbbell

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Dumbbell Seated Bent Arm Lateral raise

Isolation

Dumbbell Seated One Arm Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Isolation

Dumbbell One Arm Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate

Isolation

Dumbbell Incline One Arm Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate

Isolation

Dumbbell Seated Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate

Description

A seated strength training exercise that targets the shoulder muscles. The individual, while seated, raises and lowers a pair of dumbbells at their sides with bent arms.

Save Dumbbell Seated Bent Arm Lateral raise to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Dumbbell Seated Bent Arm Lateral raise

01
Setup
Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand at your sides.
02
Setup
Position the dumbbells with your palms facing each other and your elbows slightly bent to about a 90-degree angle. Maintain a neutral spine and engage your core.
03
Exhale as you slowly raise the dumbbells out to your sides, leading with your elbows and maintaining the slight bend. Continue raising until your elbows are approximately at shoulder height, forming a wide "U" shape with your arms.
04
Focus on contracting your lateral deltoids at the top of the movement, imagining you are pouring water out of the dumbbells.
05
Inhale as you slowly lower the dumbbells back to the starting position with control, resisting gravity throughout the descent and avoiding any swinging.

Tips

Maintain a consistent slight bend in your elbows throughout the entire movement to protect your joints and keep tension focused on the lateral deltoids.
Control both the upward and downward phases of the lift; avoiding momentum ensures your muscles do the work, not gravity or swinging.
Keep your shoulders depressed and slightly retracted; shrugging your shoulders up recruits the trapezius more than the deltoids.
Imagine leading the movement with your elbows, as if you're trying to touch the walls with your elbows rather than lifting the dumbbells with your hands.

Common mistakes

Swinging the dumbbells up uses momentum rather than muscle; reduce the weight and focus on a slow, controlled lift with proper form.
Shrugging the shoulders excessively engages the upper traps instead of the lateral deltoids; keep your shoulders down and back throughout the movement.
Straightening the arms fully puts undue stress on the elbow joint and shifts tension away from the deltoids; maintain a consistent, slight bend in your elbows.

In the Ellim app, Dumbbell Seated Bent Arm Lateral raise unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train dumbbell seated bent arm lateral raise?

Get Ellim — Free

Questions

What muscles does Dumbbell Seated Bent Arm Lateral raise work?

Dumbbell Seated Bent Arm Lateral raise primarily targets Deltoid Lateral. Secondary muscles include Deltoid Anterior, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Dumbbell Seated Bent Arm Lateral raise good for beginners?

Dumbbell Seated Bent Arm Lateral raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Seated Bent Arm Lateral raise?

You need Dumbbell to perform Dumbbell Seated Bent Arm Lateral raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Seated Bent Arm Lateral raise?

Maintain a consistent slight bend in your elbows throughout the entire movement to protect your joints and keep tension focused on the lateral deltoids. Control both the upward and downward phases of the lift; avoiding momentum ensures your muscles do the work, not gravity or swinging. Keep your shoulders depressed and slightly retracted; shrugging your shoulders up recruits the trapezius more than the deltoids. Imagine leading the movement with your elbows, as if you're trying to touch the walls with your elbows rather than lifting the dumbbells with your hands.

What are common mistakes when doing Dumbbell Seated Bent Arm Lateral raise?

Swinging the dumbbells up uses momentum rather than muscle; reduce the weight and focus on a slow, controlled lift with proper form. Shrugging the shoulders excessively engages the upper traps instead of the lateral deltoids; keep your shoulders down and back throughout the movement. Straightening the arms fully puts undue stress on the elbow joint and shifts tension away from the deltoids; maintain a consistent, slight bend in your elbows.