Dumbbell Seated Bent Arm Lateral Raise

deltsshouldersdumbbell

Matutunan kung paano gawin ang Dumbbell Seated Bent Arm Lateral Raise nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Trapezius, Rhomboids.

Dumbbell Seated Bent Arm Lateral Raise exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Seated Bent Arm Lateral Raise

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Seated Bent Arm Lateral Raise nang may tamang form:

  1. 1Umupo sa bench, tuwid ang likod at patag ang mga paa sa sahig.
  2. 2Hawakan ang isang dumbbell sa bawat kamay, nakaharap ang mga palad sa katawan at nakatekuk ang mga braso sa 90-degree na anggulo.
  3. 3Pinapanatiling nakatekuk ang mga siko, iangat ang mga braso sa magkabilang gilid hanggang parallel sa sahig.
  4. 4Manatili sandali sa itaas, pagkatapos ay dahan-dahang ibaba ang mga braso pabalik sa simula.
  5. 5Ulitin ang nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Dumbbell Seated Bent Arm Lateral Raise

Primary

delts

Secondary

trapeziusrhomboids

Exercise Details

Equipment
dumbbell
Body Part
shoulders
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Dumbbell Seated Bent Arm Lateral Raise?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Seated Bent Arm Lateral Raise?

Ang Dumbbell Seated Bent Arm Lateral Raise ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Trapezius, Rhomboids. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Dumbbell Seated Bent Arm Lateral Raise?

Ang Dumbbell Seated Bent Arm Lateral Raise ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Seated Bent Arm Lateral Raise nang may tamang form?

Simulan sa pamamagitan ng Umupo sa bench, tuwid ang likod at patag ang mga paa sa sahig. Hawakan ang isang dumbbell sa bawat kamay, nakaharap ang mga palad sa katawan at nakatekuk ang mga braso sa 90-degree na anggulo. Pinapanatiling nakatekuk ang mga siko, iangat ang mga braso sa magkabilang gilid hanggang parallel sa sahig. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Seated Bent Arm Lateral Raise?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Dumbbell Seated Bent Arm Lateral Raise?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Dumbbell Seated Bent Arm Lateral Raise best for?

The Dumbbell Seated Bent Arm Lateral Raise fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.

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