Double Dumbbell Seated Lateral Raise

Instructions for proper form

1. Sit on a flat bench with your back straight and feet flat on the floor. 2. Hold a dumbbell in each hand with a neutral grip (palms facing in) and rest your arms at your sides. 3. Engage your core. 4. As you exhale, raise both dumbbells simultaneously to the side, keeping a slight bend in your elbows and moving only at the shoulder joint. 5. Raise the weights until your arms are parallel to the ground or slightly below shoulder height. 6. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position while inhaling. 7. Repeat for the desired number of repetitions, maintaining control throughout the movement.

Common mistakes to avoid

1. Using momentum to lift the weights instead of focusing on muscle contraction. 2. Lifting the weights too high, which can strain the shoulders. 3. Not maintaining proper posture, leading to rounding of the back. 4. Allowing the elbows to flare or drop during the movement.

Benefits

Specific benefits of the exercise

Strengthens and isolates the medial deltoids, improving shoulder definition and stability. Helps enhance overall shoulder mobility and builds endurance.

Expected results and timeframe

With consistent practice (2-3 times per week), users may see improved shoulder strength and definition within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to develop shoulder muscles, individuals recovering from shoulder injuries (with clearance), and those wanting to improve upper body aesthetics.

Scientific studies supporting its effectiveness

Studies indicate that shoulder abduction exercises can significantly enhance medial deltoid strength, contributing to improved shoulder function and injury prevention.

Variations

Beginner modifications

1. Lighten the weight or use resistance bands. 2. Perform the exercise one arm at a time to focus on control. 3. Adjust the range of motion by raising the weights only halfway.

Advanced progressions

1. Increase the weight of the dumbbells. 2. Add a slight hold at the top of the movement for maximal muscle engagement. 3. Implement faster tempo raises (keeping form intact) to increase intensity.

Integrations

Complementary exercises

1. Dumbbell Front Raise for front deltoid development. 2. Dumbbell Shoulder Press to enhance overall shoulder strength. 3. Lateral Raises in different planes (e.g., bent-over lateral raises) for comprehensive shoulder hits.

Super set recommendations

Super set with Dumbbell Shoulder Press to exhaust the shoulder muscles effectively, or pair with Push-Ups for a compound movement challenge.

Sample workout routines

A workout could include: 1. Warm-up (5-10 minutes of dynamic stretching). 2. Double Dumbbell Seated Lateral Raise (3 sets of 10-15 reps). 3. Dumbbell Shoulder Press (3 sets of 10-12 reps). 4. Dumbbell Front Raise (3 sets of 10-12 reps). 5. Cool down with shoulder stretches.

Exercise combinations

Combine with exercises focusing on the upper back, such as Dumbbell Rows, to create balanced shoulder and upper body workouts.

Best time to do this exercise in your workout

Best performed in the middle of a shoulder or upper body workout after warming up but before heavier compound movements to target the deltoids while the muscles are fresh.