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Shoulders Exercise · Dumbbell

Dumbbell Seated Bent Arm Lateral Raise exercise animation

Dumbbell Seated Bent Arm Lateral Raise

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Bending the elbows slightly during a seated lateral raise shortens the lever arm compared to a straight-arm version, which lets the middle deltoid be trained with a bit more weight for the same joint stress. Sitting down also removes any leg drive, keeping the raise strict and shoulder-isolated. It's a good option for lifters whose elbows or wrists don't love a fully straight-arm lateral raise.

How to Do the Dumbbell Seated Bent Arm Lateral Raise

  1. Sit on a bench with your back straight and feet planted on the floor.
  2. Hold a dumbbell in each hand with your palms facing your body and your arms bent to roughly 90 degrees.
  3. Keeping your elbows bent, raise your arms out to the sides until they reach shoulder height.
  4. Hold briefly at the top, then lower your arms back down under control.
  5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Seated Bent Arm Lateral Raise primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids.

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Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Seated Bent Arm Lateral Raise work?
The Dumbbell Seated Bent Arm Lateral Raise primarily targets the delts, with the trapezius and rhomboids assisting.
What equipment do I need for the Dumbbell Seated Bent Arm Lateral Raise?
The Dumbbell Seated Bent Arm Lateral Raise is done with a dumbbell.
What's a good alternative to the Dumbbell Seated Bent Arm Lateral Raise?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.