Exercise guide
Dumbbell Seated Alternating Lateral Raise
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
The seated alternating lateral raise isolates the lateral deltoids by removing leg drive and momentum, while the alternating pattern allows for intense focus on each shoulder's contraction.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit at the edge of a bench with your feet planted firmly on the floor for stability.
- Hold a dumbbell in each hand at your sides with a neutral grip (palms facing your body).
- Maintain a tall posture with your chest up, shoulders back, and a slight forward lean from the hips.
- Keep a soft, fixed bend in your elbows throughout the entire set.
How to do it
- Exhale and raise one dumbbell out to the side in a wide arc until your arm is parallel to the floor.
- Inhale and slowly lower the weight back to the starting position using a controlled 2-second tempo.
- Immediately repeat the movement with the opposite arm while keeping the resting arm completely still.
- Continue alternating sides, ensuring your torso remains stationary without swinging for momentum.
Form checklist
- Keep your shoulders depressed; do not let your traps shrug the weight up.
- Lead the movement with your elbows, not your wrists.
- Stop the lift at shoulder height to keep the tension on the deltoids and avoid joint impingement.
- Ensure your palms face the floor at the top of the movement.
Pro tips
- Think about pushing the dumbbells 'out' toward the side walls rather than 'up' to maximize lateral deltoid recruitment.
- Pause for a split second at the top of each rep to eliminate any use of momentum and verify muscle engagement.
- Keep the non-working arm slightly away from your thigh to maintain constant tension in the resting shoulder.
Make it harder
- Perform the movement with a 3-second eccentric (lowering) phase to increase time under tension.
- Hold the non-working arm at shoulder height (isometrically) while the other arm completes its repetition.
Frequently asked
- What muscles does the dumbbell seated alternating lateral raise work?
- The dumbbell seated alternating lateral raise primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the dumbbell seated alternating lateral raise?
- The dumbbell seated alternating lateral raise uses dumbbell.
- Is the dumbbell seated alternating lateral raise good for beginners?
- Yes. The dumbbell seated alternating lateral raise is a beginner-friendly movement and a strong foundation to build on.