Seated Lateral Raises


  • May be performed in a standing or sitting positions. Be sure that if you are seated your back is straight; if standing your knees are slightly bent to protect your lower back.
  • In a seated position; grasp a dumbbell in each hand. Keep the dumbbells at hanging straight down at your sides.
  • Simultaneously, raise the dumbbells directly to your sides. Be sure to turn your palm facing down, and have your elbows slightly bent. Your hand, elbow and shoulder form a parallel line.
  • Hold for 1-2 seconds and then release to the starting position.


  • Be sure NOT TO turn your thumbs down at the top of the movement. This is an un-natural position for your shoulders to be in and leads to injury in the rotator cuff region.
Primary muscles Lateral delts
Secondary muscles Trapezius Anterior delts