Seated Side Lateral Raise
Differentiation: Mechanics
In this variation of a lateral raise, you are seated. Being seated removes your ability to cheat by using momentum, | (like you might do when performing a Standing Lateral Raise). Preventing cheating forces you to only use your middle deltoids to lift the weight. You also use dumbbells for this exercise. Using dumbbells ensures that each deltoid lifts the same amount of weight. Using equal weight increases the overall symmetry of your deltoids.
Starting Position
To get into starting position, do this...
1) Locate a movable military bench.
2) Obtain two dumbbells.
3) While holding a dumbbell in each hand, sit on the bench.
4) Let the dumbbells extend down at your sides, with your palms facing your hips.
5) Plant your upper arms and elbows near the sides of your torso.
6) Place your feet flat on the floor.
7) Straighten your back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With your arms straight down at your sides (a slight bend to the elbow is acceptable), exhale as you lower the dumbbells out from your sides using an arc motion -
3) ...until the dumbbells are slightly above shoulder level.
4) Hold for a count of one second...
5) Inhale as you lower the dumbbells down to the starting position using a controlled movement.
6) Repeat reps for a full set.
7) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Try not to swing the dumbbells up (only use your shoulders).
Keep your back against the pad throughout the movement.
Keep both arms slightly bent at the elbow.
Be sure to always keep your elbows higher than your hands, which will keep tension on the middle delts and provide the most benefit.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
Focus on leading with your elbows - so that the effort is on your shoulders instead of your biceps or back.