Seated Dumbbell Raise

Anterior deltoids , lateral deltoids Dumbbell Beginner

4Sets

15Reps

20 -30 lbsWeight

HOW TO DO ITSit upright on a bench or sturdy chair with your feet flat on the floor.Hold a dumbbell in each hand with your arms hanging naturally at your sides.Brace your core and keep your chest lifted and back neutral.With a slight bend in your elbows, raise both dumbbells upward and slightly forward until your arms are approximately shoulder height.Pause briefly at the top while keeping your shoulders down and controlled.Slowly lower the dumbbells back to the starting position.Repeat for the desired number of reps.

COACHING CUES🧍 Sit tall — keep your chest lifted and avoid slouching.🔒 Brace your core — keep your torso still throughout the movement.💪 Soft elbows — maintain a slight bend rather than locking your arms.🎯 Lead with the shoulders — don't swing the dumbbells.⬆️ Raise with control — stop around shoulder height.🧊 Keep shoulders down — avoid shrugging toward your ears.🐢 Control the lowering phase — don't let gravity do the work.🚫 No momentum — if you're swinging, the dumbbells are probably too heavy.

COMMON MISTAKESUsing momentum to lift the weightsShrugging the shouldersRaising the dumbbells excessively highLeaning backward to complete repsUsing weights that are too heavy for controlled movement

FIND YOUR BLU

General fitness information, not medical advice. Move within your own limits and check with a professional if you have an injury or health concern.