Seated Dumbbell Lateral Raise

Setup

1. 01Sit tall on a flat bench with a light dumbbell in each hand.
2. 02Let the arms hang at your sides with a slight bend in the elbows.
3. 03Set the shoulder blades down and back.
4. 04Plant the feet and brace so the torso stays still.

Execution

1. 01Raise both arms out to the sides, leading with the elbows.
2. 02Stop when the arms are roughly parallel to the floor.
3. 03Pause briefly at the top with the pinky and thumb sides of the hand about level.
4. 04Lower under control back to the sides, taking 2 to 3 seconds down.

Checkpoints

• -Elbows stay slightly bent and finish level with the shoulders.
• -The traps stay relaxed; no shrugging at the top.
• -The torso stays vertical with zero rocking.
• -The lowering phase is as controlled as the raise.

Common mistakes

• -Choosing a weight that requires body swing, which the bench then converts into a shrug.
• -Raising the hands above the elbows.
• -Cutting the range short at the bottom instead of letting the arms hang fully.
• -Rushing the eccentric.