Seated Lateral Raise

Seated Lateral Raise is a beginner isolation push using dumbbell, bench. It loads Shoulders.

Why this lift

The Seated Lateral Raise is a beginner isolation push lift. It primarily loads Shoulders. Traps help. You need dumbbell, bench. Most programs place it after your main compounds, as accessory work. You may also hear it called Seated Lateral Raises.

Presses and raises cover the delts. A little lateral-raise volume goes further than turning every press into a max attempt. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Shoulders
• Secondary: Traps

Setup

• Stand or sit tall with dumbbell, bench. Soft elbows, ribs down.

How to do it

1. Raise to the target height. Lead with Shoulders, not momentum.
2. Lower on a slow count.

Coaching cues

• Pinkies slightly up on laterals; thumbs up on front raises.
• No swinging.

Common mistakes

• Using the traps and leaning back. Lighter load; pause at the top.

How to program it

Treat the Seated Lateral Raise as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Seated Lateral Raise does not agree with you, Arnold Press trains Shoulders with a different setup.

Related lifts

• Arnold Press Shoulders
• Barbell Front Raise Shoulders
• Barbell Push Press Shoulders
• Barbell Upright Row Shoulders
• Barbell Z Press Shoulders
• Behind the Back Barbell Overhead Press Shoulders

FAQ

What muscles does the Seated Lateral Raise work?

The Seated Lateral Raise works Shoulders (primary), Traps (secondary).

What equipment do I need for the Seated Lateral Raise?

You need dumbbell, bench.

Is the Seated Lateral Raise suitable for beginners?

Yes. The Seated Lateral Raise is marked beginner in this catalog. Start lighter than you think and film one set from the side.