This exercise increases strength of the entire shoulder region, while increasing stability throughout the core. The seated lateral raise particularly targets the side and rear regions of the shoulders.
Grab a set of dumbbells and sit upright on a flat bench. Allow your arms to hang down by your sides with your palms facing towards each other.
Maintaining a slight bend in your elbows, raise your arms out to the side until they are parallel with the ground. Pause, and then slowly return the weight back to the starting position.
Keep your head stable and your chin parallel to ground throughout the movement.