Dumbbell One Arm Seated Lateral Raise

Dumbbell One Arm Seated Lateral Raise


Utility: Auxiliary
Mechanics: Isolated
Force: Pull



Sit on stool or end of bench with legs together. Position dumbbell to side with elbow slightly bent. Angle torso slightly forward and place free hand on end of thigh for support.


Raise upper arm to side until elbow is shoulder height. Maintain elbow's height above or equal to wrist. Lower and repeat. Continue with opposite arm.


Maintain fixed elbow position (10° to 30° angle) throughout exercise. At top of movement, elbow (not necessarily dumbbell) should be directly lateral to shoulder since elbow is slightly bent forward. Dumbbell is raised by shoulder abduction, not external rotation. As elbow drops lower than wrist, front deltoid becomes primary mover instead of lateral deltoid. See Lateral Raise Errors.

Exercise Directory | Workout Templates

Related Articles