Dumbbell Seated Lateral Raise

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Matutunan kung paano gawin ang Dumbbell Seated 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 Traps, Triceps.

Dumbbell Seated Lateral Raise exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Seated Lateral Raise

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

  1. 1Umupo sa bench na may mga paa na patag sa sahig at isang dumbbell sa bawat kamay, nakapatong sa mga hita.
  2. 2Panatilihing tuwid ang likod at naka-engage ang core.
  3. 3Angatin ang mga dumbbell sa mga tabi na may bahagyang tukod sa mga siko, hanggang ang mga braso ay parallel sa sahig.
  4. 4Sandaling itigil sa itaas, pagkatapos ay dahan-dahang ibaba ang mga dumbbell pabalik sa simula.
  5. 5Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Dumbbell Seated Lateral Raise

Primary

delts

Secondary

trapstriceps

Exercise Details

Equipment
dumbbell
Body Part
shoulders
Category
Main

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 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 Lateral Raise?

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

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

Ang Dumbbell Seated 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 Lateral Raise nang may tamang form?

Simulan sa pamamagitan ng Umupo sa bench na may mga paa na patag sa sahig at isang dumbbell sa bawat kamay, nakapatong sa mga hita. Panatilihing tuwid ang likod at naka-engage ang core. Angatin ang mga dumbbell sa mga tabi na may bahagyang tukod sa mga siko, hanggang ang mga braso ay 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 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 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 Lateral Raise best for?

The Dumbbell Seated 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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