Lateral raise with dumbbells (seated)
The dumbbell seated lateral raise is a powerful exercise for targeting the deltoid muscles, particularly the lateral head. This isolation move enhances shoulder width and definition, crucial for balanced upper body aesthetics and functional strength. Besides deltoids, it engages stabilizing muscles such as the trapezius and the upper back. Athletes benefit from improved shoulder stability and strength, critical for overhead movements and reducing injury risk. Incorporating this exercise aids in building symmetrical, strong shoulders, enhancing overall athletic performance.
| Primary muscle group: | Shoulders |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
15kg
Avg. weight
34lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on the end of a bench or a chair while holding a dumbbell in each hand.
- 2Keep your back straight and lean forward slightly.
- 3Allow the dumbbells to hang down by your sides with your elbows slightly bent.
- 4Rotate your shoulders slightly so that your palms face a bit forward instead of towards your thighs.
- 5Exhale and raise the dumbbells out to the sides until your elbows are at shoulder height or just above.
- 6Hold this position for a count of two.
- 7Inhale as you slowly lower the dumbbells back to the starting position.
- 8Repeat the exercise for the desired number of repetitions.
Tips & Tricks
Control the Movement: Focus on a slow, controlled movement both on the lift and the descent. Avoid using momentum, which can reduce the exercise's effectiveness and increase the risk of injury.
Keep Elbows Slightly Bent: Maintain a slight bend in your elbows throughout the movement. This reduces strain on the elbow joints and helps to maintain constant tension on the deltoids.
Avoid Shrugging: Ensure that your shoulders stay down and relaxed. Avoid shrugging your shoulders up towards your ears as you lift the weights. This keeps the emphasis on the lateral deltoids.
Lift to Shoulder Height: Raise the dumbbells to no higher than shoulder height. Lifting higher can put unnecessary strain on your shoulder joints and involve muscles that you're not targeting.
Neutral Grip: Keep your palms facing down (or slightly tilted) as you lift. This helps maintain proper form and targets the right muscles.
Engage Core: Keep your core engaged and your back straight to stabilize your body and prevent unnecessary movement.
Don't Forget to Breathe: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help maintain the rhythm and efficiency of the exercise.
Start with Light Weights: Begin with lighter weights to master the form and gradually increase once you’re comfortable and confident in your technique.
Use a Full Range of Motion: Use a complete range of motion without locking out your elbows or swinging the weights. This ensures the muscles are fully activated during the entire movement.
Focus on the Muscle: Concentrate on using your lateral deltoid muscles to lift the weights rather than relying on momentum or other muscle groups. Visualization can help in muscle engagement.
Keep Feet Flat: Ensure your feet are flat on the floor and about shoulder-width apart to provide a stable base and enhance balance during the exercise.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
