Seated Side Lateral Deltoids Raises

Exercise Tips

  • Keep your back upright
  • Focus on lifting with only your arms, do not put any weight on your feet for an advantage
  • Do not lock your arms

Seated Side Lateral Deltoids Raises

This exercise targets the sides of your shoulders and provides a low cardio benefit.

Muscle Group

Lateral Deltoids (Side Shoulders)


1 Day a Week to
3 Days a Week


Dumbbell, Flat Bench

Cardiovascular Benefit


Muscle Group: Lateral Deltoids (Side Shoulders)

Equipment: Dumbbell, Flat Bench

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Shoulders

Starting Position: Straddle a flat bench, back straight, knees bent and feet flat on the floor. Hold a dumbbell in each hand with an overhand grip, palms facing you, arms hanging straight down by your sides.

  1. 1 Exhaling, slowly raise your arms laterally out (to the side) to shoulder level, keeping your elbows bent slightly.
  2. 2 Inhale and slowly lower your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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