Seated Side Lateral Raise
The seated dumbbell lateral raise is a staple exercise for targeting the shoulders. If you have ever incorporated weights into your fitness routine, you are likely familiar with this classic move. When performing this exercise, it is essential to maintain correct form in order to avoid any potential harm.
When done correctly, this exercise can help strengthen and tone the muscles of the shoulders, providing the basis for a stronger upper body. To begin, sit on a flat bench with your feet flat on the floor. Hold a dumbbell in each hand with your arms at your sides. Make sure to keep your back straight and your chest up. Without rocking your body, slowly lift the dumbbells up and out to your sides until your arms are parallel with the ground. Keep your elbows slightly bent throughout the movement and your palms facing inwards. Hold this position for a brief moment and then slowly lower the dumbbells back to the starting position.
The seated dumbbell lateral raise is an effective exercise for building shoulder strength and muscular endurance. For best results, complete three sets of 10-15 repetitions. As with any exercise, it is important to start off with a weight you can handle and gradually increase as your strength increases. With proper form and consistent practice, you can achieve your fitness goals safely and effectively.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- The seated dumbbell lateral raise is an effective exercise for building shoulder strength and muscular endurance.
- It targets the side heads of the shoulder with great specificity, helping to give your shoulder a nice wide, round look.
- This exercise can also help strengthen and tone the muscles of the shoulders, providing the basis for a stronger upper body.
- For best results, aim to complete three sets of 10-15 repetitions. Start off with a weight you can handle and gradually increase as your strength increases.
- Most importantly, maintain correct form to ensure a safe, effective workout.
Step by Step Instructions For 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.
Variations: This exercise can also be performed standing up.
Warm Up Tips
- Choose the appropriate dumbbell weight for your fitness level.
- Sit on 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.
- Maintain a stationary torso without swinging.
- Lift the dumbbells to your side with a slight bend in the elbows.
- Keep your hands slightly tilted forward as if pouring water in a glass.
- Continue lifting until your arms are parallel to the floor.
- Exhale as you lift and pause for a second at the top.
- Slowly lower the dumbbells back down to the starting position as you inhale.
- Repeat for the recommended number of repetitions.
- Start with a weight you can handle and gradually increase as your strength improves.
- Keep your back straight and chest up throughout the exercise.
- Focus on maintaining proper form to avoid potential harm.
- For variation, this exercise can also be performed standing up.
Seated Side Lateral Raise Safety Tips
- Choose an appropriate weight: Start with a weight that you can comfortably lift and gradually increase as your strength improves. Using weights that are too heavy can increase the risk of injury.
- Maintain proper form: Keep your back straight, chest up, and feet firmly on the floor throughout the exercise. Avoid rocking your body or using momentum to lift the dumbbells.
- Control the movement: Lift the dumbbells slowly and with control, focusing on the muscles being targeted. Avoid swinging the weights or using jerky movements.
- Breathe correctly: Exhale as you lift the dumbbells up and inhale as you lower them back down. This helps to stabilize your core and maintain proper form.
- Keep elbows slightly bent: Avoid locking your elbows at the top of the movement. Keeping a slight bend helps to reduce stress on the joints and prevents hyperextension.
- Avoid excessive weight: Do not use weights that are too heavy for you to handle. This can lead to strain or injury in the shoulders or other muscles involved.
- Listen to your body: If you experience any pain or discomfort during the exercise, stop immediately. Consult a fitness professional or healthcare provider if necessary.
- Warm up and cool down: Before starting the seated dumbbell lateral raise, warm up your shoulders and upper body with some light cardio and dynamic stretches. After the exercise, cool
Incorporating Into Other Workouts
One way to incorporate the seated dumbbell lateral raise into your workouts is to include it as part of your shoulder or upper body routine. Here is an example workout that includes the seated dumbbell lateral raise:
1. Warm up: Begin with 5-10 minutes of light cardio to get your blood flowing and warm up your muscles.
2. Main workout:
- Seated dumbbell lateral raise: Perform 3 sets of 10-15 repetitions. Start with a weight that you can handle and gradually increase as your strength improves. Remember to maintain proper form throughout the exercise.
- Other shoulder exercises: Include other shoulder exercises such as overhead press, front raises, or bent-over lateral raises to target different areas of the shoulder.
- Upper body exercises: Incorporate exercises for other muscle groups in your upper body, such as chest presses, rows, or tricep dips, to create a well-rounded workout.
3. Cool down: After completing your main workout, cool down with 5-10 minutes of stretching to help prevent muscle soreness and improve flexibility.
It's important to note that the seated dumbbell lateral raise can also be performed standing up, offering a variation to the exercise. You can choose to alternate between seated and standing variations to add variety to your workouts and target the shoulders from different angles.
Remember to listen to your body and adjust the weights and repetitions based on your fitness level and goals. Consistency and proper form are key to achieving the desired results and