Shoulders / Beginner / Isolation (single joint)

Seated Side Lateral Raise

A dumbbell isolation exercise for the side delts.

At a glance

Primary

Side delts

Equipment

Dumbbells

Movement pattern

Lateral raise (abduction)

Level

Beginner

Type

Shoulders, Isolation (single joint)

How to do it

1. Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
2. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
3. Lower the dumbbells back down slowly to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Swinging heavy dumbbells above shoulder height.

  Why it hurts: Momentum and high arm angles pinch the rotator cuff tendons (impingement).

  ✓ Instead: Use light weights, raise to shoulder height and lead with the elbows.

• ✗ Thumbs turned down ("pouring the jug").

  Why it hurts: Internal rotation with the arm raised narrows the space the rotator cuff tendons run through.

  ✓ Instead: Keep the palms facing down or the thumbs slightly up, and raise the arms a little in front of the body.

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