Seated Dumbbell Lateral Raise

Muscles worked by the Seated Dumbbell Lateral Raise

Primary

Side DeltsLateral Deltoid

Secondary

Front DeltsAnterior DeltoidTrapsTrapezius

Also called: side deltoid, lateral delt, side delt, medial deltoid, lateral deltoid.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Seated Dumbbell Lateral Raise

1. Sit on a bench with a dumbbell in each hand at your sides.
2. Keep your back upright and core braced.
3. Raise both dumbbells out to the sides until they reach shoulder height.
4. Keep a slight bend in your elbows.
5. Lower the dumbbells with control.
6. Repeat for the desired number of reps.

Form tips

• Use a light weight to keep the raise strict.
• Lead with your elbows rather than your hands.
• Raise to shoulder height and lower with control.

At a glance

Seated Dumbbell Lateral Raise in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Dumbbell Lateral Raise
• Plate-Loaded Lateral Raise
• Single-Arm Plate-Loaded Lateral Raise
• Arnold Press
• Barbell Overhead Press
• Barbell Upright Row
• Behind the Neck Press
• Bodyweight Lateral Raise

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "seated-dumbbell-lateral-raise",
  "name_en": "Seated Dumbbell Lateral Raise",
  "name_de": "Seated Dumbbell Lateral Raise",
  "name_es": "Elevación Lateral con Mancuerna Sentado",
  "description_en": "A seated isolation exercise raising dumbbells out to the sides, targeting the side deltoids without leg drive.",
  "description_de": "Eine Isolationsübung im Sitzen, bei der du Kurzhanteln seitlich anhebst und die seitlichen Schultern ohne Beinschwung trainierst.",
  "description_es": "Un ejercicio de aislamiento sentado que levanta las mancuernas hacia los lados, trabajando los deltoides laterales sin impulso de piernas.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "shoulders",
  "primary_muscles": [
    "lateral_deltoid"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "trapezius"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load",
    "requires_bench"
  ],
  "variation_group": "lateral-raise",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on a bench with a dumbbell in each hand at your sides.",
    "Keep your back upright and core braced.",
    "Raise both dumbbells out to the sides until they reach shoulder height.",
    "Keep a slight bend in your elbows.",
    "Lower the dumbbells with control.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank und halte je eine Kurzhantel seitlich an deinen Hüften.",
    "Halte den Rücken aufrecht und spanne die Körpermitte an.",
    "Hebe beide Kurzhanteln seitlich auf Schulterhöhe.",
    "Behalte eine leichte Beugung in den Ellbogen.",
    "Senke die Kurzhanteln kontrolliert ab.",
    "Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Siéntate en un banco con una mancuerna en cada mano a los lados.",
    "Mantén la espalda erguida y el core contraído.",
    "Eleva ambas mancuernas hacia los lados hasta la altura de los hombros.",
    "Mantén una ligera flexión en los codos.",
    "Baja las mancuernas con control.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Use a light weight to keep the raise strict.",
    "Lead with your elbows rather than your hands.",
    "Raise to shoulder height and lower with control."
  ],
  "tips_de": [
    "Nutze ein leichtes Gewicht, damit die Bewegung sauber bleibt.",
    "Führe die Bewegung mit den Ellbogen, nicht mit den Händen.",
    "Hebe bis auf Schulterhöhe und senke kontrolliert ab."
  ],
  "tips_es": [
    "Usa un peso ligero para mantener la elevación estricta.",
    "Lidera con los codos en lugar de con las manos.",
    "Eleva hasta la altura de los hombros y baja con control."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/seated-dumbbell-lateral-raise-start.webp",
      "peak": "images/flat/seated-dumbbell-lateral-raise-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "seated-dumbbell-lateral-raise");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.