Chair Seated Lateral Raise
Build shoulder strength seated! A simple lateral raise you can do anywhere. Perfect for beginners & limited mobility.
The Chair Seated Lateral Raise mainly works the shoulders and traps, with help from the back. You'll need: chair.
Required Equipment
Chair Seated Lateral Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Shoulder Abductor (supraspinatus); Boxer Muscle (serratus anterior)
Chair Seated Lateral Raise Variations and Alternatives
How to do the Chair Seated Lateral Raise
Sitting Lateral Raise on a Chair
Starting Position:
Sit upright on the chair with your feet flat on the floor, shoulder-width apart.
Keep your back straight and engage your core.
Movement Instructions:
Begin with your arms resting comfortably at your sides, palms facing inward.
Slowly raise both arms out to the side until they reach shoulder height. Keep a slight bend in your elbows to avoid locking them.
Hold this position for a moment, feeling the contraction in your shoulder muscles.
Gradually lower your arms back to the starting position, making sure to control the movement.
Repeat this motion for the desired number of repetitions, usually 10 to 15.
Tips:
Focus on keeping your movements slow and controlled to avoid using momentum.
Breathe out as you lift your arms and breathe in as you lower them.
Ensure your shoulders are relaxed and not creeping up towards your ears during the exercise.
If this is your first time, start without weights to get comfortable with the motion. You can progress to using light weights later.
Chair Seated Lateral Raise FAQs
What muscles does the Chair Seated Lateral Raise work?
The Chair Seated Lateral Raise mainly works the shoulders and traps, with help from the back. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Chair Seated Lateral Raise?
Chair.
What workout day should the Chair Seated Lateral Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Lateral Raise variations and alternatives?
Similar exercises include the Band Seated Lateral Raise, Alternating Bodyweight Seated Shrug, Chair Resistance-Band Seated Lateral Raise and Chair Seated Shoulder-Tap.
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