Dumbbell Seated Arm Lateral Bent Raise
Target your side deltoids with this seated variation. Maintain control and perfect form for maximum shoulder gains!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit on a flat bench with your feet firmly planted on the floor, shoulder-width apart.
2. Grasp a pair of dumbbells with a neutral grip (palms facing inwards), and hold the dumbbells at your sides with a slight bend in your elbows.
3. Ensure your back is straight and your chest is up.
4. With a controlled motion, lift the dumbbells out to your sides, keeping the elbows bent at about a 90-degree angle, until your elbows are at shoulder height, or slightly lower to avoid undue stress on the shoulder joint.
5. Your upper arms should be parallel to the floor at the top of the movement, with your wrists in line with your elbows.
6. Pause briefly at the top of the movement to maximize the contraction in the shoulder muscles.
7. Slowly lower the dumbbells back down to the starting position.
8. Repeat for the desired number of repetitions and sets.
Remember to breathe out as you lift the weights and breathe in as you lower them. Keep the movements controlled, and avoid using momentum to lift the weights. Use a weight that allows you to complete the exercise with proper form. If you're unable to maintain form, reduce the weight.
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