Seated Dumbbell Lateral Raise

1.   Select a weight that you're able to use for six to ten reps with strict form.

2.  If possible, face a mirror to assess and adjust your technique.

3.   If possible, find a seat or bench that has an upright back.

4.   Position yourself so your back is flush against the back of the seat.

5.   With your arms slightly bent and your hands turned down, slowly raise the weights.

6.   When the dumbbells reach shoulder level, your arms should be parallel to the floor. Pause at this point for one second, keeping your hands turned slightly down.

7.   Lower the weights very slowly, with your arms very slightly bent.

8.   Stop at the point where your shoulders begin to relax (about halfway down).

9.   Repeat until you reach failure (you can't perform any more reps with strict form).

Other Key Points and Reminders

  Make sure that your arms are always raised perpendicular to yur trunk. This will ensure that the medial part of your shoulder is maximally stressed.
  Never jerk or fling the weights up. All lifts should be slow and controlled.
  Be careful not to raise the weights too high when performing this lift. Stop when you reach shoulder level, pause, and slowly lower the weights.