Seated vs Standing Lateral Raise – Comparison

The lateral raise is a well-known strength training exercise that isolates and targets the lateral deltoids of the shoulder muscles while also engaging the trapezius muscle of the upper back.

These raises can be done using dumbbells, cables, or lateral raise machines. You can also use resistance bands or kettlebells.

Incorporating lateral raises with light weights and high-volume exercises can be an effective way to achieve your desired physique.

This isolation exercise primarily targets the lateral deltoids and upper back (trapezius), making it an excellent choice for shoulder strengthening and toning.

The seated and standing lateral raises are two of the most commonly used variations of this exercise.

How Do You Properly Perform Lateral Raises

To perform seated lateral raises properly:

• Sit on a bench with your feet firmly on the ground and your back straight.
• Hold a dumbbell in each hand with your palms facing down and your arms hanging straight down by your sides.
• Keeping your elbows slightly bent. Slowly raise your arms to the sides until they parallel the ground.
• Repeat this for your desired number of repetitions.

For standing lateral raises:

• Stand with your feet shoulder-width apart and your arms at your sides, holding a dumbbell in each hand.
• Engage your core and keep your back straight.
• Lift the dumbbells out to the sides, keeping your elbows slightly bent until your arms parallel the ground.
• Hold the position for a second or two, then slowly lower the weights back to your sides.
• Repeat for your desired number of reps.

Comparison Between Seated and Standing Lateral Raises

Seated lateral raises and standing dumbbell lateral raises are very similar. They are both effective exercises for targeting the lateral deltoids.

Seated lateral raises are typically performed in a seated position. Your back is supported, and your feet are firmly planted on the ground.

Standing lateral raises are typically performed in a standing position. Your feet are shoulder-width apart, and your core is engaged for stability.

Aside from the positioning, they have some differences that could make one more suitable for your needs and goals.

Here’s a detailed comparison between seated and standing lateral raises:

Muscle Activation

Both seated and standing lateral raises primarily target the lateral deltoid. That is the shoulder muscles.

It also involves the upper trapezius, serratus anterior, and supraspinatus muscles to a smaller extent. However, the standing version involves more stabilizer muscles.

This particularly includes the core muscles and lower back, which are necessary to maintain balance.

Standing raises activate additional muscle groups, including your core, glutes, and legs. Besides, it can make it an effective exercise for improving overall body strength.

Range of Motion

The seated position allows for a more controlled movement with a smaller range of motion.

Standing lateral raises generally allow for a greater range of motion than seated lateral raises.

When you stand, you can bring your arms above your shoulders before you feel any restriction in your movement.

However, standing raises can also strain your lower back more, especially if you are using heavier weights.

NOTE

The range of motion for both exercises should be controlled and within a comfortable range for your body.

Overextending your arms or using momentum to lift weights can increase the risk of injury. Moreover, it decreases the effectiveness of the exercise.

Always prioritize proper form and control over a larger range of motion.

Stability and Control

For more stability and control while exercising, a seated lateral raise may be better for you.

Seated lateral raises allow you to isolate the targeted muscles better and maintain stability and control throughout the movement.

You can focus on isolating the shoulder muscles without bothering about your balance while standing.

This can be particularly helpful if you are a beginner, rehabilitating an injury, or have mobility issues.

It prevents you from bouncing out of the bottom position.  You can get enough shoulder stimulation without putting too much strain on your shoulders.

Performing the exercise while seated eliminates the possibility of using momentum to assist with the movement.

This ensures that you’re targeting the intended muscles effectively. Many people use momentum to “cheat” the weight up.

They are compelled to swing their torsos back and forth. Because of this, the exercise is defeated because your shoulders aren’t working as hard.

Equipment

Standing lateral raises can be performed with dumbbells or a cable machine.

Otherwise, seated lateral raises are typically done with dumbbells, kettlebells, or a seated lateral raise machine.

Also, a stable bench with a backrest is ideal for seated lateral raises. Some people use resistance bands to provide constant tension throughout the exercise.

This is a great option for building strength and endurance.

NOTE

No matter which equipment you choose to use, it’s important to maintain proper form throughout the exercise.

Keep your core engaged, your back straight, and your shoulders down. Also, start with a lighter weight and gradually work your weight up as you build strength.

Difficulty

Standing lateral raises are generally more challenging. Hence, the seated lateral raise is a more beginner-friendly exercise.

They involve more muscle groups, while seated lateral raises provide a more isolated shoulder workout.

Standing increases the intensity and activates more muscles than sitting. Seated lateral raises are considered more beginner friendly.

Effectiveness

Both seated and standing lateral raises can be effective exercises for targeting your shoulder muscles.

The effectiveness of each exercise depends on your fitness goals, personal preferences, and individual physical abilities.

Variations

Both seated and standing lateral raises can be performed with different variations.

You can perform it using dumbbells, resistance bands, or cables, and adjust the grip or hand position.

Standing raises can also be done with one arm at a time. On the other hand, seated raises are usually done with both arms at the same time.

You can also try other variations aside from the seated and standing lateral raise.

Other alternative lateral exercises include the Cable Lateral raise, landmine lateral raise, leaning away raise or lateral raise in the kneeling position.

Seated or Standing Lateral Raises?

It all depends on what you want. Both seated and standing lateral raises are effective exercises.

They should be part of your regime if you want to build strong, toned shoulders.

Ultimately, choosing between them will depend on your preferences, goals, and physical condition.

Starting with seated lateral raises before moving on to standing lateral raises is recommended for a beginner.

You may also want to try both variations and see which one works best for you.

Incorporating both variations into your workout routine is beneficial to ensure a well-rounded shoulder workout.

Final Words

Lateral raises are simple but very effective routines you should definitely try.

You can also incorporate it into your home workout. It works out the shoulders’ core, biceps, and deltoid muscles.

Wherever you are in your fitness journey, you could opt for different variations of lateral raises.