Quick Answer
Seated Lateral Raise is a intermediate strength exercise that targets your shoulders. It uses a cable. Place bench between two low cable pulleys.
Video Tutorial
How to Perform the Seated Lateral Raise
- 1
Place bench between two low cable pulleys.
- 2
Sit on edge, feet flat.
- 3
Grab left handle with right hand, right handle with left hand (cables cross in front).
- 4
Start arms extended down, palms facing each other, slight elbow bend.
- 5
Lean forward slightly.
- 6
Exhale, raise arms laterally (out to sides) until shoulder height.
- 7
Maintain slight elbow bend.
- 8
Pause briefly.
- 9
Inhale, slowly lower arms back to start.
- 10
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Seated Lateral Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Seated Lateral Raise work?
The Seated Lateral Raise primarily works your shoulders. Secondary muscles include the traps and middle back.
What equipment do I need for the Seated Lateral Raise?
The Seated Lateral Raise needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Seated Lateral Raise suitable for beginners?
The Seated Lateral Raise is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Seated Lateral Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Seated Lateral Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.