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Shoulders · Beginner

Plate Seated Lateral Raise

Seated lateral raise using one light plate in each hand to isolate the middle deltoids.

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Plate Seated Lateral Raise demonstration

Exercise overview

Training details

Shoulders

Equipment

Weight Plate

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit tall with the feet planted and hold a light plate in each hand at the sides, palms facing inward.
  2. 02Brace the trunk, keep the neck relaxed, and maintain a soft bend in the elbows.
  3. 03Raise the arms out to the sides in the shoulder plane until the plates reach about shoulder height.
  4. 04Pause briefly without shrugging or leaning the torso to help lift the load.
  5. 05Lower the plates slowly to the starting position and repeat with the same controlled arc.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Lateral RaiseRelated variationDumbbell L-RaiseRelated variationCrucifix HoldRelated variationDumbbell Seated Lateral Raise on Stability BallRelated variationDumbbell Standing Bent Arm Lateral RaiseRelated variationDumbbell Thumbs Up Lateral Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Lateral RaiseComparable substituteBattle Rope Side RaiseComparable substituteSingle Arm Cable Lateral RaiseComparable substituteStanding Dumbbell Shoulder PressComparable substituteBarbell Front Raise Overhead

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