Seated Side Lateral Raise

Seated Side Lateral Raise is a strength - supported lateral shoulder raise exercise involving Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Middle deltoid
Secondary muscles: Supraspinatus, Serratus anterior, Upper trapezius, Anterior deltoid
Exercise type: Strength - supported lateral shoulder raise

Exercise technique

Sit
Sit at the end of a bench with your whole feet planted.
Load
Hold the dumbbells at your sides with your palms facing inward.
Arms
Maintain a small, fixed elbow bend.
Raise
Lift your upper arms in a plane slightly forward of directly sideways.
Direction
Maintain a comfortable grip without forcing your hands inward as though pouring water.
Top
Pause briefly as your arms approach shoulder height.
Lower
Lower the dumbbells to your sides at the same speed.

Key technique points

Fix your torso upright on the seat.
Do not pull your shoulders toward your ears.
Maintain the elbow angle.
Do not force your palms downward.
Do not strike your thighs with the weights.
Exhale as you lift.

Common mistakes

Bouncing the torso

Do not generate lower-back momentum in the seated raise.

Forcing the pouring angle

Do not force shoulder internal rotation beyond a comfortable limit.

Bending the elbows

Do not disguise the load by continuously changing the lever.

Shrugging

Do not turn the lateral raise into shoulder elevation toward the neck.

Raising too high

Do not force a range beyond shoulder control.

Dropping the dumbbells

Do not release the sideways descent without braking.

Frequently asked questions