About this exercise
A seated dumbbell lateral raise performed with the back supported against an upright bench. The backrest removes all trunk momentum, making the raise a strict isolation of the side delts.
Dumbbell Seated Back Supported Lateral Raise
Step by step instructions, muscle activation and variants for the Dumbbell Seated Back Supported Lateral Raise.
EasySide shoulders
How to Perform
- Sit with your back firmly against the upright backrest of a bench, a dumbbell in each hand at your sides
- Keep a slight bend in your elbows
- Raise both arms out to the sides until they reach shoulder height
- Pause briefly, then lower the dumbbells under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Side shoulders
Secondary
Front shouldersMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Seated Back Supported Lateral Raise
The Dumbbell Seated Back Supported Lateral Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
Ape Traverse
Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm
Arm Circle Step Back
Bodyweight · Easy
Front shouldersSide shouldersCoreRear shoulders
Arm Circles
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back
Arm circles stretch
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapezius