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.
How to Do Dumbbell Seated Bent Arm Lateral raise
- 1Setup
Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand at your sides.
- 2Setup
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.
- 3
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.
- 4
Focus on contracting your lateral deltoids at the top of the movement, imagining you are pouring water out of the dumbbells.
- 5
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.
Variations
Dumbbell Seated One Arm Front Raise
Perform the Dumbbell Seated One Arm Front Raise to isolate and strengthen your anterior deltoids.
Dumbbell One Arm Lateral Raise
Isolate and strengthen your lateral deltoids with the Dumbbell One Arm Lateral Raise. This effective exercise builds wider, more defined shoulders.
Dumbbell Incline One Arm Lateral Raise
Build wider, more defined shoulders with the Dumbbell Incline One Arm Lateral Raise.
Dumbbell Seated Lateral Raise
Enhance shoulder width and definition with the Dumbbell Seated Lateral Raise. Isolate your lateral deltoids for sculpted, strong shoulders.
Related Exercises
Dumbbell Upright Row
Strengthen your shoulders with the dumbbell upright row! This exercise targets your lateral deltoids, building broader, stronger shoulders.
Dumbbell Side Lying One Hand Raise
Isolate your lateral deltoids with the Dumbbell Side Lying One Hand Raise. This exercise builds shoulder width and strength effectively while minimizing
Dumbbell Scott Press
A seated dumbbell shoulder press variation emphasizing lateral deltoid activation.
Dumbbell One Arm Upright Row
Perform the Dumbbell One Arm Upright Row to effectively build lateral deltoid strength and shoulder width.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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