Shoulders · Dumbbell
Dumbbell Seated Bent Arm Lateral Raise
How to do the dumbbell seated bent arm lateral raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Sit on a bench holding a dumbbell in each hand with your elbows bent to about ninety degrees. Raise your upper arms out to the sides until your elbows reach shoulder height, leading with the elbows, then lower under control.
- 1Side delts lifting the elbows out to the sides
- 2Elbows leading and staying level with the wrists
- 3Torso upright and still on the bench
Common mistakes
- Shrugging the traps to raise the weights
- Swinging the torso to throw the dumbbells up
- Letting the elbows drop below the hands
Muscles worked
The dumbbell seated bent arm lateral raise mainly works the side delts, with the upper traps and front delts assisting.
- Side DeltsPrimary
- Upper TrapsSupport
- Front DeltsSupport
- ForearmsMinor
- Mid TrapsMinor
- Upper AbsMinor
- Rear DeltsMinor
Kovo programs the dumbbell seated bent arm lateral raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.