Dumbbell Seated Bent Arm Lateral Raise

Muscles worked

Setup

1. Sit at the edge of a flat bench with your feet planted firmly on the floor for stability.
2. Hold a dumbbell in each hand with a neutral grip (palms facing your torso).
3. Bend your elbows to a 90-degree angle and keep them tucked close to your sides.
4. Maintain a tall spine with your chest up and a very slight forward lean from the hips.

How to do it

1. Exhale as you raise your elbows out to the sides until they are level with your shoulders, maintaining the 90-degree bend.
2. Ensure your forearms remain parallel to the floor throughout the entire upward arc.
3. Pause for a brief moment at the top to feel the contraction in the side of your shoulders.
4. Inhale as you slowly lower the dumbbells back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep your shoulders depressed (down) to prevent the upper traps from taking over.
• Do not allow the angle of your elbows to change during the movement.
• Avoid swinging your torso or using momentum to 'kick' the weights up.
• Stop the movement when your elbows reach shoulder height to avoid impingement.

Pro tips

• Think about pushing your elbows 'out' toward the walls rather than 'up' toward the ceiling to maximize lateral deltoid recruitment.
• Imagine you are holding a tray in each hand; keep the 'trays' level to ensure the lateral head of the delt is doing the work.

Make it harder

• Add a 2-second isometric hold at the top of every repetition to increase time under tension.
• Perform a '1.5 rep' style where you lift to the top, lower halfway, lift back to the top, and then lower all the way down.

Frequently asked

What muscles does the dumbbell seated bent arm lateral raise work?

The dumbbell seated bent arm lateral raise primarily targets the deltoids, and also works the biceps and triceps as secondary muscles.

What equipment do you need for the dumbbell seated bent arm lateral raise?

The dumbbell seated bent arm lateral raise uses dumbbell.

Is the dumbbell seated bent arm lateral raise good for beginners?

The dumbbell seated bent arm lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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