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Dumbbell Seated Lateral Raise V. 2

A seated lateral raise variation performed with the torso supported against an upright bench pad, eliminating even subtle trunk sway for maximum lateral delt isolation.

ShouldersDumbbellLateral raise
GoLightWeight mediadumbbell-seated-lateral-raise-v-2

Demonstration coming soon

Primary

Lateral deltoids

Secondary

Anterior deltoidsUpper trapeziusSupraspinatus

Equipment

Dumbbell

Pattern

Lateral raise

Setup

  1. 01Set a bench to upright or nearly upright and sit with your back flat against the pad.
  2. 02Hold a light dumbbell in each hand at your sides, palms facing in.
  3. 03Pull the shoulder blades down and keep the head resting tall.
  4. 04Plant both feet and press the upper back gently into the pad.

Execution

  1. 01Raise both arms out to the sides while keeping the back in contact with the pad.
  2. 02Lead with the elbows until the arms are parallel to the floor.
  3. 03Pause at the top without the upper back peeling off the bench.
  4. 04Lower slowly back to the sides.

Checkpoints

  • -Upper back stays against the pad through every rep.
  • -Elbows finish level with the shoulders, hands no higher than elbows.
  • -Traps stay quiet; no shrug at the top.
  • -Both arms move symmetrically.

Common mistakes

  • -Arching off the pad to sneak in momentum.
  • -Loading heavier than the strict setup allows and losing range.
  • -Letting the dumbbells drift forward instead of staying in the side plane.
  • -Dropping the weights through the eccentric.

Programming notes

  • -Use 3 to 4 sets of 12 to 20 reps with lighter loads than the unsupported version.
  • -Good top-end isolation choice when momentum keeps creeping into your lateral raises.
  • -Works well with slow eccentrics or a pause at the top.

Related exercises

Dumbbell Seated Lateral Raise

Dumbbell / Shoulders

Dumbbell Lateral Raise

Dumbbell / Shoulders

Machine Lateral Raise

Machine / Shoulders

Cable One Arm Lateral Raise

Cable / Shoulders

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