ShouldersBeginnerDumbbell

Seated Side Lateral Raise

The Seated Side Lateral Raise primarily works the shoulders. It is a strength movement performed with dumbbell.

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Primary muscle: Shoulders
Secondary muscles: None listed
Equipment: Dumbbell
Force: Push
Movement pattern: Isolation
Movement category: Isolation

Seated Side Lateral Raise reference position 1

Seated Side Lateral Raise reference position 2

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How to

Movement instructions

How to do the Seated Side Lateral Raise

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.
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.
Lower the dumbbells back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Technique guidance

Seated Side Lateral Raise: breathing, mistakes and safety

Breathing

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Common mistakes

Swinging the body to move more resistance.
Letting another joint take over the movement.
Using a load that prevents a smooth, controlled range.

Safety

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance based on the exercise and equipment. It is not personal coaching or medical advice.

Your progress

How to track progress with Seated Side Lateral Raise

Keep the same dumbbell setup, range of motion and recording method when comparing Seated Side Lateral Raise sessions.

What to record

Weight, repetitions and completed sets.

Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.

What to compare

Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.

Read the tracking guide

The examples show how to keep a record. They are not workout targets or a personalised training plan.

See how Jijibisha tracks your progress

Muscles

Muscle guide

Muscle map for Seated Side Lateral Raise

Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.

Primary Shoulders

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