Seated Lateral Raise
Primary
Shoulders
Secondary
Traps
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for strict side delt isolation. The Seated Lateral Raise — a isolation pulling movement — is one of the most effective ways to train your shoulders, with secondary work on your Traps.
Everything You Need to Know About the Seated Lateral Raise
The Seated Lateral Raise is a good for beginners exercise that targets your Side shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for strict side delt isolation. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Seated Lateral Raise
Primary
Secondary
Stabilizers
Seated Lateral Raise form guide
- 1
Sit on a bench with dumbbells at your sides.
- 2
Keep a slight bend in your elbows.
- 3
Raise the dumbbells out to the sides.
- 4
Lift until arms are parallel to the floor.
- 5
Lower with control for optimal results.
- 6
Sitting removes momentum.
What are the best tips for the Seated Lateral Raise?
Sitting eliminates cheating.
Focus on the side delts.
Lead with elbows for optimal results.
Control the descent.
What are common Seated Lateral Raise mistakes to avoid?
Leaning side to side.
On pulling movements like the Seated Lateral Raise, this mistake typically means your arms are doing work that should come from your Side shoulders. Initiate every rep by engaging your Side shoulders first, then let your arms follow.
Using too much weight.
Loading more weight than you can control on the Seated Lateral Raise forces compensatory movement patterns that bypass your Side shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Raising too high for optimal results.
On pulling movements like the Seated Lateral Raise, this mistake typically means your arms are doing work that should come from your Side shoulders. Initiate every rep by engaging your Side shoulders first, then let your arms follow.
Is the Seated Lateral Raise right for you?
All fitness levels looking to build strength and muscle definition.
How to Program the Seated Lateral Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60s.
What are good alternatives to the Seated Lateral Raise?
Other Variations
- Incline Seated Lateral Raise
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Seated Lateral Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Don't use too much weight.
- Control the movement.