Water Bottle Lateral Raise on Situp Bench
Seated lateral raise that isolates the side delts with light resistance.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: lateral delts. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Sit upright on the sit-up bench holding water bottles at your sides.
- Raise the arms out to the sides until they reach shoulder height.
- Keep a slight bend in the elbows.
- Lower with control.
- Repeat for desired reps.
Equipment
- Sit-up Bench
- Water Bottle
Coaching tips
Benefits
Seated lateral raise that isolates the side delts with light resistance.
Common mistakes
Avoid swinging the bottles or shrugging the shoulders.
Make it harder
Use heavier bottles or slow the eccentric.
Make it easier
Perform without weight.
Breathing
Exhale as you raise, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Internal External Rotation Arm Warmup Stretch
Beginner · 30 secondsSingle Arm Water Bottle Stretch to Fly
Beginner · 4 sets × 10-12 each sideProne Water Bottle Alternating Flys
Beginner · 4 sets × 10-12 each sideSeated Single Dumbbell Front Press
Intermediate · 5 sets × 10-12 each armBehind the Back Arm Toner with Weight Plate
Beginner · 4 sets × 12-15 repsPole Behind the Back Warm Up Stretch
Beginner · 3 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.