Seated lateral raises are an excellent exercise for strengthening and toning your shoulders. This move targets your lateral deltoids, which are the muscles on the sides of your shoulders. By doing seated lateral raises, you can build a more defined and sculpted upper body.
Step 1: Choose Your Weights
Start by choosing a set of dumbbells that feel challenging but manageable. Beginners can start with 5-10 pound weights, while more advanced lifters may opt for 15-20 pound weights.
Step 2: Sit Up Straight
Sit on a bench or chair with your feet flat on the ground. Keep your back straight, and engage your core muscles to maintain good posture. This will help you avoid straining your neck or back during the exercise.
Step 3: Hold Your Weights
Hold one weight in each hand, with your palms facing down. Let your arms hang naturally at your sides, with a slight bend in your elbows.
Step 4: Lift Your Weights
Keeping your arms straight, lift your weights out to the sides until they reach shoulder height. You should feel your lateral deltoids working as you lift. Exhale as you lift your weights, and keep your shoulders relaxed.
Step 5: Hold and Lower Your Weights
Hold your weights at shoulder height for a second or two, then slowly lower them back down to your sides. Inhale as you lower your weights, and keep your core engaged for good posture.
Step 6: Repeat
Repeat the lift and lower motion for 10-15 repetitions, depending on your fitness level. Rest for 30-60 seconds, then do another set of lateral raises. Aim for 3 sets total.
Tips for Success
Here are a few tips to keep in mind as you do seated lateral raises:
- Keep your shoulders relaxed throughout the exercise
- Don't lift your weights too high or too low
- Breathe deeply and exhale as you lift your weights
- Engage your core muscles for good posture
- Don't use momentum to lift your weights
- Focus on the mind-muscle connection in your lateral deltoids
Variations
If you want to add variety to your seated lateral raises, here are a few variations to try:
- Do lateral raises with one arm at a time
- Alternate between front raises and lateral raises
- Use resistance bands instead of dumbbells
- Do seated lateral raises on an incline bench
Conclusion
Seated lateral raises are a versatile and effective exercise for strengthening and toning your shoulders. By following these steps and tips, you can perform this move safely and effectively. With time and practice, you'll build stronger and more defined lateral deltoids.