---
title: "Lateral Raises Dumbbell Seated with Swing"
description: "Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms hanging by your sides and palms facing your body."
locale: en
slug: lateral-raises-dumbbell-seated-with-swing
url: "https://hi.fitness/exercises/lateral-raises-dumbbell-seated-with-swing"
primaryMuscle: "Side delts"
secondaryMuscles: ["Lats","Lower Back"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/5a77c272-lateral-raises-dumbbell-seated-with-swing.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Lateral Raises Dumbbell Seated with Swing

Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms hanging by your sides and palms facing your body.

## How to do it

1. Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms hanging by your sides and palms facing your body. Keep your torso leaning towards the floor.
2. Begin raising your torso while swinging both arms out to the sides until they reach shoulder height, using a controlled momentum and bending your elbows at 90 degrees as you raise up.
3. Pause briefly at the top of the movement, ensuring your arms are parallel and your torso vertical to the floor.
4. Lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Do not raise the dumbbells higher than shoulder height to prevent shoulder strain.
- Use a controlled swing to lift the weights; avoid excessive momentum.
- Exhale as you lift the dumbbells and inhale as you lower them.
- No bench? Use a sturdy chair set against a wall so it cannot slide.

## Similar exercises

- [Cable Leaning Lateral Raise](https://hi.fitness/exercises/cable-leaning-lateral-raise) - Side delts · Cable
- [Side Lateral Raise Resistance Band](https://hi.fitness/exercises/side-lateral-raise-resistance-band) - Side delts · Resistance band
- [Band Seated Lateral Raise](https://hi.fitness/exercises/band-seated-lateral-raise) - Side delts · Resistance band
- [Lateral Raise Bodyweight](https://hi.fitness/exercises/lateral-raise-bodyweight) - Side delts · Bodyweight
- [Suspension Trainer with Grips Y Raise](https://hi.fitness/exercises/suspension-trainer-with-grips-y-raise) - Side delts · Suspension trainer
- [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
- [Cable Lateral Raises](https://hi.fitness/exercises/cable-lateral-raises) - Side delts · Cable