Exercise guide · beginner
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.
- Equipment
- dumbbells
- Typical range
- 8–15 reps
- Also works
- back, forearms
01 · Set up
Position the dumbbells for Seated Lateral Raise and choose a light, controllable resistance.
Stabilize the torso and begin with the arms in the exercise-specific starting position.
02 · Perform
Raise the arms along the intended path without shrugging or swinging the torso.
Stop at the highest position the shoulders can control.
Lower slowly to the start while keeping tension on the target muscles.
Coaching tips
- Keep the neck relaxed.
- Lead with the elbows.
- Lower under control.
Common mistakes
- Shrugging toward the ears.
- Swinging the torso to lift the resistance.
- Using a load that shortens the controlled range.
What it should feel like
Expect the shoulders to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives