---
title: "Dumbbell Seated Lateral Raise"
description: "Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand."
locale: en
slug: dumbbell-seated-lateral-raise
url: "https://hi.fitness/exercises/dumbbell-seated-lateral-raise"
primaryMuscle: "Side delts"
secondaryMuscles: ["Lats"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/9b3148ee-dumbbell-seated-lateral-raise.mp4"
updatedAt: 2026-09-14T20:59:29+00:00
---
# Dumbbell Seated Lateral Raise

Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand.

## How to do it

1. Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand. Let your arms hang down by your sides with your palms facing your body.
2. Keep a slight bend in your elbows as you lift both arms out to the sides until they reach shoulder height,  forming a "T" shape with your body.
3. Slowly lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Avoid using momentum; lift and lower the weights in a controlled manner.
- Do not lock your elbows; maintain a slight bend to protect your joints.
- Exhale as you lift the dumbbells and inhale as you lower them.

## Similar exercises

- [Cable Lateral Raises](https://hi.fitness/exercises/cable-lateral-raises) - Side delts · Cable
- [Machine Lateral Raise](https://hi.fitness/exercises/machine-lateral-raise) - Side delts · Machine
- [Cable Bent Over One Arm Lateral Raise](https://hi.fitness/exercises/cable-bent-over-one-arm-lateral-raise) - Side delts · Cable
- [Cable Seated Rear Lateral Raise](https://hi.fitness/exercises/cable-seated-rear-lateral-raise) - Side delts · Cable
- [Lateral Raises Dumbbell](https://hi.fitness/exercises/lateral-raises-dumbbell) - Side delts · Dumbbell
- [Dumbbell Rear Lateral Raise](https://hi.fitness/exercises/dumbbell-rear-lateral-raise) - Side delts · Dumbbell
- [Dumbbell One Arm Lateral Raise](https://hi.fitness/exercises/dumbbell-one-arm-lateral-raise) - Side delts · Dumbbell
- [Leaning Dumbbell Lateral Raise](https://hi.fitness/exercises/leaning-dumbbell-lateral-raise) - Side delts · Dumbbell