How to Do
How to Do Seated Dumbbell One-arm Side Raises
Each seated dumbbell one-arm side raise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the seated dumbbell one-arm lateral raise.
Beginning
Beginning Seated Dumbbell One-arm Side Raises
1. Once you are comfortable with this exercise, you can make it more challenging by alternating your arms, instead of raising them both at the same time.
2. Another, more challenging variation would be to complete all the repetitions with one arm, before working on the other arm.
3. This is a strength exercise targeting the deltoids.
4. Seated on a bench with the feet on the floor with the knees over the second toe.
5. Maintain good alignment through the hips and a nice neutral spine with the ears in alignment with the shoulders.
6. Lift arm out to the side in a controlled slow movement.
7. Alternate arms.
Movement
Seated Dumbbell One-arm Side Raise Movement
1. Hold the DBs in your hands, and allow them to hang at your side. Sit down on the bench with your feet planted on the ground, about shoulder-width apart.
2. Draw up the spine so that you're sitting straight, and your neck is aligned with your shoulders and hips.
3. Tighten up the core muscles to support the spine and back, and then raise your arms to the side up to shoulder level. Your elbows should be extended, and your wrists in line with your forearms. Your palms should be facing toward the ground.
4. Slowly return the arm to the starting position at your side and repeat the exercise for the required number of repetitions.
5. Make sure that your body doesn't rock back and forth during the exercise, and that you're not using momentum to throw the weight up.
Benefits
Seated Dumbbell One-arm Side Raise Benefits
This classic exercise can be done either at home or in the gym.
It strengthens your shoulder muscles, which are important for lifting objects up and/or over your head. This exercise works in particular on the middle portion of your shoulder.
Performing this exercise will also strengthen your core muscles, which support your spine and torso during everyday activities.
