Seated Dumbbell Lateral Raise.

Make every rep count.

1. 01

   Sit tall on the edge of a flat bench with feet about shoulder-width apart and dumbbells at your sides in a neutral grip (palms facing each other). Brace your core and keep a slight bend in your elbows.

2. 02

   Without swinging, lift your arms out to the sides until the dumbbells reach about shoulder height. Keep your shoulders down and back—don’t shrug.

3. 03

   Pause briefly at the top, then lower slowly and under control back to your sides.

4. 04

   Repeat for your target reps, focusing on smooth, controlled reps rather than heavier weight.