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Seated dumbbell lateral raise

The dumbbell lateral raise done seated, which keeps the legs and trunk from helping: the arms rise out to shoulder height, as in the EMG studies of the raise.

Lateral raise family

Seated dumbbell lateral raise

DemandEasy
Equipment requiredA dumbbell + A bench or box
Muscle focusShoulders

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Sit at the end of a bench with a dumbbell hanging at each side.
  2. Raise the arms out to the sides to shoulder height, the elbows soft.
  3. Lower them slowly.

Form cues

  • Lead with the elbows.
  • Keep the trunk still.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

After heart surgery through the breastbone, or a heart or lung transplant, follow your surgeon's advice before pushing, pulling or lifting with your arms. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

A dumbbell + A bench or box

Level

Beginner. See the easier and harder options above.

Workouts that use it

Pain guides that use it

Part of a staged plan, with when to get help first.

Guides that use it

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Similar moves

Cable lateral raise demonstrated on the 3D figure3D demoCable lateral raiseBeginner · A cable machineDumbbell lateral raise demonstrated on the 3D figure3D demoDumbbell lateral raiseBeginner · A dumbbellLateral raise to front raise demonstrated on the 3D figure3D demoLateral raise to front raiseBeginner · A dumbbellPalms-back lateral raise demonstrated on the 3D figure3D demoPalms-back lateral raiseBeginner · A dumbbellSeated cable lateral raise demonstrated on the 3D figure3D demoSeated cable lateral raiseBeginner · A cable machine + A bench or boxSide-lying incline lateral raise demonstrated on the 3D figure3D demoSide-lying incline lateral raiseBeginner · A dumbbell + A bench or box

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Questions people ask

What muscles does the Seated dumbbell lateral raise work?

Mainly the shoulders.

What equipment do I need for the Seated dumbbell lateral raise?

A dumbbell + A bench or box.

Is the Seated dumbbell lateral raise good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Smith machine upright row.

What is an easier alternative to the Seated dumbbell lateral raise?

Try the Band lateral raise. Both are written steps in the same progression.

How do I make the Seated dumbbell lateral raise harder?

Progress to the Smith machine upright row or the Upright barbell row. Follow that guide’s technique and any stated timing.