Should I sit back against a pad or sit upright?

Sitting upright without back support requires more core engagement, while using a back pad can help isolate the shoulders by preventing any torso swinging.

How heavy should the dumbbells be for this exercise?

Select a lighter weight than you would use for a standing lateral raise to ensure strict form and avoid using momentum from the legs.

Why do I feel this more in my neck than my shoulders?

This usually happens when you shrug your shoulders upward as you lift; keep your shoulder blades depressed and focus on pushing the weights out toward the walls.

Seated Dumbbell Side Lateral Raise Guide | Shoulder Width

Master the seated dumbbell side lateral raise with our expert guide. Learn the proper form to isolate your lateral delts for broader, stronger shoulders.

How to Perform

Sit at the end of a flat bench with your feet firmly planted on the floor for stability.
Hold a dumbbell in each hand at your sides with a neutral grip and a slight bend in your elbows.
Raise the weights out to your sides in a wide arc until your arms are parallel with the floor.
Maintain a consistent slight bend in the elbows and ensure your pinky fingers are slightly higher than your thumbs at the top.
Pause briefly at the peak of the movement to maximize tension on the lateral deltoids.
Lower the dumbbells back to the starting position in a slow, controlled motion to complete the repetition.

Common Mistakes

Using excessive momentum by rocking the torso back and forth.
Lifting the weights too high above shoulder level which shifts tension to the traps.
Bending the elbows significantly during the lift, reducing the effective lever length.
Leading the movement with the wrists rather than the elbows.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Trapezius
Forearms
Upper Back

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders