Seated Lateral Raises Exercise

Seated Lateral Raises is an effective exercise to isolate the lateral head of the shoulders.

There is secondary emphasis on the traps and upper back muscles.

Seated Lateral Raises is a stricter version compared to standing Lateral Raise because you cannot use your legs to generate momentum.

Thus with Seated Lateral Raise it is better to use light weight so you can follow perfect form and technique.

This is a good exercise to build stability and mobility in the shoulder area.

Seated Lateral Raises How To

  • Grab a pair of dumbbells and sit firmly on a bench.  Place the dumbbells alongside your outer thighs. Keep a flat back and your core tight throughout the exercise.
  • Raise the dumbbells to the side until your arms are at shoulder level. Keep your arms perfectly straight with your palms facing the floor.
  • Hold the top position for a count of “one”.
  • Resist the weight as you bring the dumbbells back to the starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Seated Lateral Raise should be performed strictly to get the best results.

When raising the dumbbells, use only the strength of your shoulders particularly the lateral head.

You can also raise each dumbbell alternately in order to engage the core muscles more.

Variations: Lateral Raises | Cable Lateral Raise

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Seated Lateral Raises

How To Do Seated Lateral Raises (1:35 Min Video)