IsolationDumbbell
Seated Dumbbell Lateral Raise
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Sit on a bench with back support and feet flat on floor
- Hold a dumbbell in each hand at your sides
- Keep a slight bend in your elbows
- Raise both dumbbells out to the sides simultaneously
- Lead with your elbows, not your hands
- Raise until arms are parallel to the floor
- Pause at the top and squeeze your side deltoids
- Slowly lower back to starting position with control
💡Coaching Cues
- ✓
Raise to shoulder height
- ✓
Lead with elbows
- ✓
Squeeze side delts at top
- ✓
Control the descent
- ✓
Slight elbow bend throughout
- ✓
No momentum
⚠️Common Mistakes
- ✗
Raising too high above shoulders
- ✗
Using momentum or swinging
