Male model ex_OZWK2Z

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Shoulders · Dumbbell

Dumbbell Seated Lateral Raise

beginnerstrength

Dumbbell Seated Lateral Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Shoulders · Lateral Deltoids

Secondary muscles

Upper Back · Trapezius

How to do Dumbbell Seated Lateral Raise

Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand. Let your arms hang down by your sides with your palms facing your body.
Keep a slight bend in your elbows as you lift both arms out to the sides until they reach shoulder height, forming a "T" shape with your body.
Slowly lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Avoid using momentum; lift and lower the weights in a controlled manner.
Do not lock your elbows; maintain a slight bend to protect your joints.
Exhale as you lift the dumbbells and inhale as you lower them.

Dumbbell Seated Lateral Raise alternatives

Band Seated Lateral Raise

Delts · beginner

Cable Seated Rear Lateral Raise

Delts · beginner

Lateral Raise Bodyweight

Delts · intermediate

Plate Lateral Raise

Delts · intermediate

More delts exercises

Machine Lateral Raise

Delts · beginner

Kettlebell Long Lever Lateral Raise

Delts · intermediate

Cable Leaning Lateral Raise

Delts · beginner

Dumbbell Seated Front Raise

Delts · beginner

Landmine Lateral Raise

Delts · intermediate

Side Lateral Raise Resistance Band

Delts · beginner

Dumbbell Rear Lateral Raise

Delts · intermediate

Laying Lateral Raise

Delts · intermediate

Dumbbell Seated Lateral Raise FAQ

What muscles does Dumbbell Seated Lateral Raise work?

Dumbbell Seated Lateral Raise mainly works the delts in the shoulders (Lateral Deltoids). The upper back work as secondary muscles.

What equipment do you need for Dumbbell Seated Lateral Raise?

You need a dumbbell.

How many sets and reps of Dumbbell Seated Lateral Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Seated Lateral Raise good for beginners?

Yes. Dumbbell Seated Lateral Raise is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Dumbbell Seated Lateral Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Dumbbell Seated Lateral Raise?

Other exercises for the delts include Band Seated Lateral Raise, Cable Seated Rear Lateral Raise, Lateral Raise Bodyweight and Plate Lateral Raise.

For developers

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_OZWK2Z" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_OZWK2Z",
  "name": "Dumbbell Seated Lateral Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_OZWK2Z/mp4-720.mp4?…",
    "poster": "https://…/ex_OZWK2Z/poster.jpg?…"
  }
}