Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Seated One Arm Dumbbell Lateral Raise Instructions

  1. Grab a dumbbell and sit up straight with your feet around shoulder width apart on the edge of a flat bench.
  2. Hold the dumbbell with your left hand down at your side with palm facing in. Hold the dumbbell out at around 4 inches from your body. This is the starting position for the exercise.
  3. Keeping your body still, eyes facing forward, with a slight bend in you arm, slowly raise the left dumbbell up to around shoulder height.
  4. Pause, and then slowly lower the dumbbell back to the starting position.
  5. Repeat for desired reps and, and then repeat with your right arm.

Exercise Tips:

  1. It's very important that your hand does not go higher than your elbow. To prevent this from happening, as you raise the dumbbell up, tilt it forward as if you were pouring a jug of water.
  2. Always do this exercise slowly.  It's an isolation exercise and the focus should be on working the muscle correctly - not moving as much weight as you can.
  3. Don't bring your arms up too high - up to shoulder height is far enough.