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Seated bent over lateral raise

A common alternative exercise is the seated lateral raise. In this exercise, you engage the muscles in your shoulders and back while sitting on a bench. Additional information on the correct body posture and execution of the movement can be found in the following sections.

Body position

To assume the proper body position, start by grabbing two dumbbells. Hold them in a neutral grip and sit at the outer edge of a flat bench. Keep your upper body upright while slightly arching your lower back. Your arms are almost fully extended, hanging down on both sides of your body. Once again, keep your elbows slightly bent to protect the joints. With your gaze forward, prepare for the movement.

Movement execution

The execution of the seated lateral raise is straightforward. Exhale and simultaneously lift both arms slowly to the side. Keep the arms largely extended. Lift them until they reach shoulder height. Pause briefly at that position, then lower the arms back to the starting position. The downward movement allows you to breathe in again.

Stressed muscles and common mistakes

For further insights into the engaged muscles and typical errors in performing the Seated Bent-Over Lateral Raise, refer to the dedicated page for the Bent-Over Lateral Raise with Dumbbells.

Alternative variants to seated bent-over lateral raises

To diversify your training, explore similar exercises or other variations of the Seated Bent-Over Lateral Raise.

Bent-over lateral raises while standing

The traditional Standing Bent-Over Lateral Raise is designed for athletes who can effortlessly maintain an upright posture throughout the entire exercise. A rounded back or a pronounced arch is not advisable when opting for the classic Standing Bent-Over Lateral Raise for your Trapezius training. The main target muscles are the rear shoulder area and the Trapezius.

Bent-over lateral raises on the incline bench

As an alternative for upper back training, consider the Inclined Bench Bent-Over Lateral Raise. The 45-degree angle of the incline bench facilitates the movement execution, allowing your back to remain in a natural position without significant strain.With two dumbbells, you can now perform the characteristic movement, not only strengthening the rear shoulders but also engaging your Trapezius muscle. As the rear shoulder muscles are often neglected, this exercise contributes to a comprehensive upper back workout.

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Seated bent over lateral raise

Body position

Movement execution

Stressed muscles and common mistakes

Alternative variants to seated bent-over lateral raises

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