Lateral Raise (Seated)

The strict form enforcer — sitting eliminates body English, forcing pure side delt work

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⚡ Quick Reference

Aspect	Details
Pattern	Isolation
Primary Muscles	Side Delts
Secondary Muscles	Front Delts, Traps
Equipment	Dumbbells, Bench
Difficulty	⭐ Beginner
Priority	🟡 Common

Movement Summary

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🎯 Setup

Starting Position

1. Bench setup: Flat bench or end of incline bench (set to 0°)
   • Sturdy, won't slide
   • Height allows feet flat on floor
2. Seated posture: Sit at edge or middle of bench
   • Feet flat on floor, hip-width apart
   • Torso upright, slight natural arch in lower back
   • Chest up, shoulders back and down
3. Dumbbell selection: Same or slightly lighter than standing raises
   • Beginner: 5-10 lbs
   • Intermediate: 10-20 lbs
   • Advanced: 20-30 lbs
4. Arm position: Dumbbells at sides, slight bend in elbows (10-15°)
5. Grip: Neutral grip (palms facing body/thighs)

Equipment Setup

Equipment	Setting	Notes
Bench	Flat, stable	No back support — keeps core engaged
Dumbbells	Light to moderate	Same as standing or slightly lighter
Foot position	Flat on floor	Provides stable base

Setup Cue

"Sit tall like royalty, dumbbells at sides, chest proud — no slouching, no rocking"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled return to start

1. Slowly lower dumbbells back to sides
2. Maintain elbow angle throughout
3. Don't let dumbbells swing or touch thighs
4. Breathing: Inhale on the way down

Tempo: 2-3 seconds

Feel: Stretch in side delts, maintaining tension

⏸️ Bottom Position

What's happening: Brief reset at bottom

1. Dumbbells at sides, hovering just outside thighs
2. Don't fully relax — keep slight tension
3. Maintain upright posture
4. No momentum, swing, or hip drive

Common error here: Leaning back or rocking to generate momentum — stay rigid

⬆️ Raising

What's happening: Lifting dumbbells laterally

1. Raise dumbbells out to sides in arc motion
2. Lead with elbows, not hands
3. Stop at shoulder height (or slightly below)
4. Breathing: Exhale as you raise

Tempo: 1-2 seconds (smooth and controlled)

Feel: Intense burn in side delts

🔝 Top Position

What's happening: Peak contraction

1. Dumbbells at or slightly below shoulder height
2. Arms form a "T" with torso
3. Brief squeeze at top (0.5-1 second)
4. Stay upright — no leaning

Key: Seated position prevents cheating — trust the constraint

Key Cues

Primary Cues

• "Sit like a statue" — zero torso movement throughout
• "Lead with elbows" — drive from elbows, not hands
• "Shoulders down" — don't shrug or elevate traps
• "No rocking" — eliminate any momentum

Tempo Guide

Goal	Tempo	Example
Strength	N/A	Not a strength exercise
Hypertrophy	2-1-2-0	2s up, 1s pause, 2s down, no pause
Strict Form	3-1-3-0	3s up, 1s pause, 3s down (ultra-strict)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Side Deltoids	Shoulder abduction — raising arms to sides	██████████ 98%

Secondary Muscles

Muscle	Action	Activation
Front Deltoids	Assist in arm raising	███░░░░░░░ 25%
Upper Traps	Stabilize shoulder girdle	███░░░░░░░ 30%

Stabilizers

Muscle	Role
Core	Maintain upright posture
Forearms	Grip dumbbells

Muscle Emphasis

Why seated is superior for isolation: Eliminating the ability to use leg drive or torso swing forces the side delts to do ALL the work. This results in slightly higher side delt activation compared to standing variations where momentum can be recruited. Reduced trap involvement: With less ability to cheat, most people naturally use less trap activation in the seated variation.

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🎯 Benefits

Primary Benefits

Benefit	Explanation
Eliminates momentum	Seated position removes ability to use hip drive or swing
Pure delt isolation	Forces side delts to do all work without assistance
Better mind-muscle connection	Easier to focus on delts when not balancing
Consistent form	Harder to cheat, set-to-set consistency improves
Lower back friendly	No spinal loading unlike standing variations

Training Applications

• Muscle building: Excellent for strict hypertrophy work
• Form teaching: Great for learning proper lateral raise pattern
• Breaking cheating habits: If you tend to swing weights, this fixes it
• Finishing move: Perfect for high-rep burnouts when fatigued
• Rehab/prehab: Controlled environment for shoulder work

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Leaning back	Using torso to assist	Reduces delt tension	Stay upright, engage core
Too much weight	Can't maintain strict form	Forces compensation	Drop weight 10-20% vs. standing
Shrugging shoulders	Elevating shoulder blades	Traps take over	"Shoulders down" cue
Raising too high	Dumbbells above shoulder height	Excessive trap involvement	Stop at shoulder level
Rocking/bouncing	Using momentum from bottom	Defeats seated purpose	Slower tempo, lighter weight

Most Common Error

Using the same weight as standing lateral raises — most people need to drop weight 10-20% when switching to seated because you can't cheat. Don't let ego stop you from using appropriate weight.

Self-Check Checklist

• Torso completely still throughout set
• No rocking, leaning, or hip movement
• Leading with elbows, not hands
• Stopping at shoulder height
• Shoulders staying depressed (not shrugged)

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🔀 Variations

By Emphasis

Hypertrophy Focus

Variation	Change	Why
Slow Eccentric	4-5s lowering	Maximum time under tension
Pause Reps	2s hold at top	Enhanced peak contraction
21s	7 bottom + 7 top + 7 full	Complete muscle fatigue

Intensity Techniques

Variation	Change	Why
Drop Sets	Reduce weight 2-3 times	Push past failure
Rest-Pause	Mini breaks within set	Accumulate more volume
Partial Reps	Top half only	Extended sets when fatigued

Position Variations

Variation	Position Change	Effect
Seated Incline	Low incline (15-30°)	Back support, changes angle
Bench Edge	Sit at very edge	More core demand
Single Arm	One arm at a time	Fix imbalances, more focus

Equipment Variations

Equipment	Exercise Name	Key Difference
Cable	Seated Cable Lateral Raise	Constant tension throughout
Machine	Seated Machine Lateral Raise	Fixed path, easiest isolation
Band	Seated Band Lateral Raise	Home/travel option

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	12-15	60-90s	Moderate	1-2
Endurance/Pump	3-5	15-25	45-60s	Light	2-3
Strict Form	2-3	8-12	90s	Moderate	2-3

Workout Placement

Program Type	Placement	Rationale
Upper body day	After pressing movements	Delts pre-fatigued
Shoulder day	Middle or end	After overhead work
Push day	End of workout	Isolation finisher

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	3x/week	4-5 sets (across sessions)

Progression Scheme

Progressive Overload

The seated variation is perfect for progressive overload because it removes variables (momentum, body swing). You can track true strength gains more accurately than standing variations.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Machine Lateral Raise	Want even more isolation, guided path
Band Lateral Raise	Learning the pattern, rehab

Progressions (Harder)

Exercise	When Ready	Link
Standing Lateral Raise	Want to challenge stabilizers
Leaning Lateral Raise	Want increased ROM and stretch

Alternatives (Same Goal, Different Movement)

Equipment Substitutes

Alternative	Equipment	Notes
Standing Lateral Raise	Dumbbells	More challenging, functional
Machine Lateral Raise	Machine	Most isolated, beginner-friendly
Seated Cable Lateral Raise	Cable machine	Constant tension

Compound Alternatives

Alternative	Type	Trade-off
Upright Row	Compound	Works delts + traps, more weight
Dumbbell Press	Compound	Less isolation, overall delt work

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pinching at top of movement	Stop below shoulder height
Rotator cuff issues	Strain on shoulder stabilizers	Very light weight, slow tempo
Lower back pain	Sitting without back support	Use low incline bench with back pad
AC joint issues	Compression during movement	Partial ROM, stop at 45°

Stop Immediately If

• Sharp pain in shoulder joint
• Clicking or popping with pain
• Numbness or tingling down arm
• Lower back pain (adjust posture or add back support)

Form Safety Tips

Tip	Why
Keep core engaged	Protects lower back
Don't exceed shoulder height	Reduces impingement risk
Light weight, strict form	Isolation needs less weight
Maintain neutral spine	Prevents lower back strain

Safe Failure

How to safely stop a set:

1. When fatigued: Simply lower dumbbells to sides or thighs
2. If pain occurs: Stop immediately, set dumbbells down
3. At failure: Dumbbells drop to lap or floor (minimal risk)

Safety Advantage

Seated lateral raises are very safe — you're stable, close to the ground, and using light weights. One of the lowest-risk shoulder exercises.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Abduction	0-90°	🟡 Moderate
Elbow	Static hold	10-15° flexion	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° abduction	Raise arm to side	Stop at comfortable height

Joint Health Note

The seated position actually reduces joint stress compared to standing because there's no momentum or impact. This makes it a good choice for those with mild shoulder sensitivity.

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❓ Common Questions

Should I use a bench with a back support or no back support?

No back support (flat bench) is more challenging because it requires core engagement. However, if you have lower back issues or want to focus 100% on delts, a low incline bench (15-30°) with back support works well. Both are valid options.

Why can't I use as much weight as when I'm standing?

Because sitting eliminates your ability to use momentum, hip drive, or body swing. All the work must come from your side delts. This is actually a good thing — it forces stricter form and better isolation. Expect to use 10-20% less weight than standing.

Should I sit at the edge or middle of the bench?

Either works. Edge requires slightly more core stability. Middle allows you to lean slightly forward if desired (reduces front delt involvement). Experiment and find what feels best for you.

Can I lean forward slightly to hit side delts better?

Yes, a slight forward lean (5-10°) can reduce front delt involvement and increase side delt focus. Don't overdo it — maintain control and don't let this become an excuse to swing the weights.

Is this better than standing lateral raises?

Not necessarily "better," just different. Seated removes momentum (great for isolation), while standing is more functional and allows heavier loads. Use both in your training for complete shoulder development.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. (2016). Exercise Selection and Muscle Activation — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Renaissance Periodization Hypertrophy Guide — Tier B
• Mike Israetel Shoulder Training Volume Landmarks — Tier B

Technique:

• Jeff Nippard Shoulder Training — Tier C
• John Meadows Mountain Dog Training — Tier C

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For Mo

When to recommend this exercise:

• User tends to use momentum/swing on standing raises
• User wants maximum side delt isolation
• User is learning lateral raise pattern (beginners)
• User has lower back sensitivity (use incline version with back support)
• User wants consistent form and progressive overload tracking

Who should NOT do this exercise:

• Acute shoulder injury → Suggest rest, physical therapy
• Severe shoulder impingement → May need Machine Lateral Raise instead
• Lower back pain without back support → Use incline bench with pad

Key coaching cues to emphasize:

1. "Sit like a statue — zero torso movement"
2. "Lead with elbows, shoulders stay down"
3. "If you can rock or lean, the weight is too heavy"

Common issues to watch for in user feedback:

• "I can't use as much weight" → This is normal and expected! Explain it's actually better isolation
• "My lower back hurts" → Suggest incline bench with back support or check sitting posture
• "I don't feel it in my delts" → Likely using too much weight/momentum — reduce load

Programming guidance:

• Pair with: Overhead pressing, rear delt work, front raises
• Avoid same day as: Not applicable — delts can handle frequent training
• Typical frequency: 2-3x per week

Progression signals:

• Ready to progress when: Can complete 3x15 with perfect form, no momentum
• Progress to: Standing Lateral Raise for more challenge, or increase weight
• Regress if: Can't maintain upright posture, using excessive momentum

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Last updated: December 2024