Library / Lateral Deltoid
Dumbbell Seated Lateral Raise
Dumbbell · Isolation · Isolation
Lateral Deltoid Traps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lateral Deltoid
- Secondary muscles
- Traps
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Hold the weights by your sides with a slight forward lean at the hips and soft elbows.
- Raise the weights out to your sides leading with your elbows, keeping your pinkies slightly higher than your thumbs.
- Lift until your arms reach shoulder height, pausing for a split-second to isolate the medial deltoid.
- Lower slowly over 3 seconds, stopping just before the weights touch your hips to maintain constant tension.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell Seated Lateral Raise. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Lateral Raise | Cable swap | Cable |
| Cable Leaning Lateral Raise | Cable swap | Cable |
| Cable One Arm Lateral Raise | Cable swap | Cable |
| Lever Lateral Raise with Chest Support | Machine swap | Machine |
| Lever Standing Lateral Raise | Machine swap | Machine |
| Machine Lateral Raise | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.