Seated Side Lateral Raise

Shoulders

Seated Side Lateral Raise

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

A seated dumbbell raise that targets the side delts without leg momentum.

Strength

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on a bench with a dumbbell in each hand and arms at your sides.
2Keep your back tall and a slight elbow bend.

How to perform

1Raise your arms out to the sides until they are at shoulder height.
2Lead with your elbows.
3Hold briefly.
4Lower slowly.
5Repeat.