A side-raise performed while seated with dumbbells to target the lateral deltoids and reduce body swing.
- +Emphasizes side delts for shoulder width
- +Seated position reduces cheating with momentum
- +Trains both shoulders evenly
- –Can irritate shoulders if lifted too high or rotated incorrectly
- –Requires lighter loads for good control
- –Limited involvement of other upper-body muscles
This exercise targets:
Shoulders
Side Delts
Front Delts
Rotator Cuff
Rear Delts
Upper Back
Traps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit tall on a bench, feet flat; brace your core, shoulders down and back
- Hold dumbbells at your sides, palms facing in; slight bend in elbows, wrists straight
- Raise arms out to the sides (slightly forward), leading with your elbows
- Lift to about shoulder height; elbows a bit higher than wrists; don’t shrug
- Pause briefly, then lower slowly to the start; keep the torso still, no swinging
- Exhale up, inhale down; use light–moderate weight and stop if you feel shoulder pain
