Seated Side Lateral Raise

A beginner strength exercise for the shoulders, done with a dumbbell.

Seated Side Lateral Raise: finishing position

Main muscles: Shoulders
Equipment: Dumbbell
Level: Beginner
Type: Isolation
Movement: Push

How to do the Seated Side Lateral Raise

Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Side Lateral Raise

Questions

What muscles does the Seated Side Lateral Raise work?

Mainly the shoulders.

Is the Seated Side Lateral Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Seated Side Lateral Raise?

Good alternatives that train the shoulders: Alternating Deltoid Raise, Bent Over Dumbbell Rear Delt Raise With Head On Bench, Dumbbell Incline Shoulder Raise or Dumbbell Scaption.

How many sets and reps of the Seated Side Lateral Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).