Seated Dumbbell Lateral Raises

Seated Dumbbell Lateral Raises are a shoulder exercise and primarily target the lateral deltoids. To a lesser degree, they also work the anterior deltoids and the upper trapezius.

Equipment

Dumbbells

Exercise Rating

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Introduction

The Seated Dumbbell Lateral Raise is a highly effective isolation exercise that targets the lateral deltoid muscles, which are crucial for achieving well-rounded shoulder development. By performing this exercise in a seated position, you minimize the involvement of other muscle groups and reduce the potential for momentum, thereby ensuring that the deltoids are doing the majority of the work. This exercise is particularly beneficial for those looking to enhance shoulder width and improve overall upper body aesthetics. Incorporating Seated Dumbbell Lateral Raises into your routine can help in achieving balanced shoulder hypertrophy and strength, making it a staple for anyone serious about their shoulder training regimen.

Execution

How to Perform Seated Dumbbell Lateral Raises

Setup

  1. Choose a pair of dumbbells with a weight that you can lift comfortably for the desired number of repetitions.
  2. Find a sturdy bench or chair and sit down with your feet flat on the floor, about shoulder-width apart.
  3. Hold a dumbbell in each hand with a neutral grip (palms facing inward) and let your arms hang down by your sides.
  4. Keep your back straight and engage your core to maintain stability throughout the exercise.

Execution

  1. Begin by taking a deep breath and bracing your core.
  2. With a slight bend in your elbows, slowly raise the dumbbells out to the sides until your arms are parallel to the floor. Your palms should be facing the floor at the top of the movement.
  3. Pause briefly at the top of the movement, ensuring that you feel the contraction in your shoulder muscles.
  4. Slowly lower the dumbbells back to the starting position with control, resisting the urge to let them drop quickly.
  5. Exhale as you complete the lowering phase and prepare for the next repetition.

Finishing

  1. After completing the desired number of repetitions, carefully place the dumbbells on the floor or a rack.
  2. Stand up slowly to avoid dizziness, especially if you have been sitting for an extended period.
  3. Take a moment to stretch your shoulders and arms to help with recovery and flexibility.

Discover More Side Delts Exercises

There are many other side delts exercises that you can use in your training

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