Lateral raise with dumbbells (seated)

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 16

Average per rep (lbs)*: 35

Weight counts twice!

Description: Sit on the end of a bench or a chair while holding a dumbbell in each hand. Keep your back straight and lean forward slightly. Allow the dumbbells to hang down by your sides with your elbows slightly bent. Rotate your shoulders slightly so that your palms face a bit forward instead of towards your thighs. Exhale and raise the dumbbells out to the sides until your elbows are at shoulder height or just above. Hold this position for a count of two. Inhale as you slowly lower the dumbbells back to the starting position. Repeat the exercise for the desired number of repetitions.

Exercise ID: 00189

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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