Seated Lateral Raise (Bent Arms)
Beginner
Expert Advice
If lifting directly sideways feels cramped, let your elbows travel slightly forward of your torso as they rise.
How-to-do Steps
- Sit upright on a box, step, or any sturdy chair with both feet flat.
- Rest your upper arms beside your torso with elbows bent and hands relaxed.
- Lift both upper arms outward together to approximately shoulder height, keeping your elbows bent.
- Lower both arms under control until your upper arms return beside your torso.
- Repeat with both arms moving together and your torso staying still.
Common Mistakes
- Shoulders bunch toward your earsFix: keep your neck long rather than shrugging upward.
- Elbows straighten as you liftFix: keep the same comfortable bend throughout each repetition.
Coach Cues
Lead with your elbowsBoth arms togetherLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Seated Lateral Raise (Bent Arms) primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders95%
Secondary
Abs5%
Equipment
Body Weight
Exercise Type
Strength
Why Level 1?
Beginner
Seated support and unloaded bent arms make this a simple, low-demand movement.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Seated Lateral Raise (Bent Arms) work?
Seated Lateral Raise (Bent Arms) primarily targets the Shoulders. Secondary muscles involved include Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Seated Lateral Raise (Bent Arms)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Seated Lateral Raise (Bent Arms) suitable for beginners?
Yes, Seated Lateral Raise (Bent Arms) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Seated Lateral Raise (Bent Arms)?
Shoulders bunch toward your ears: keep your neck long rather than shrugging upward. Elbows straighten as you lift: keep the same comfortable bend throughout each repetition.
