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shoulders

Bent-Over Lateral Raise

Bent forward with a flat back, you raise light dumbbells out to the sides. Works the back of the shoulders, which most people neglect.

beginnerdumbbells

Bent-Over Lateral Raise, start position
START
Bent-Over Lateral Raise, end position
END
BEFORE YOU START1
  1. Pick very light dumbbells.
HOW TO DO IT

Get into position

  1. Stand with your feet hip-width apart holding a dumbbell in each hand.
  2. Push your hips back and bend your knees slightly until your back is flat and nearly level.
  3. Let the dumbbells hang below your chest with your palms facing each other.

Check: Your back is flat and nearly level with the floor, and the dumbbells hang straight below your chest.

Raise

  1. Raise both arms out to the sides until your hands are level with your shoulders. Lead with the elbows and keep a slight bend.
  2. Squeeze your shoulder blades together for a second at the top.

Check: Your arms are out to the sides level with your back, elbows slightly bent, and your back is still flat.

Lower slowly

  1. Lower the weight slowly back to the start.

Check: The weight is back at the start and your trunk has not moved.

That is one rep. Repeat for your set.

Breathe out as you raise in about 1 second; pause; breathe in as you lower over 2 seconds.

MUSCLES WORKED
Bent-Over Lateral Raise: muscles worked, front view
Bent-Over Lateral Raise: muscles worked, back view

rear deltstraps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Swinging the weight up with the body. Momentum, not the shoulder, lifts the weight. Fix: Stand still; if you have to rock, the weight is too heavy.
  • Shrugging the shoulders up toward the ears. Fix: Keep your shoulders down; lift with the arm, not the neck.
  • Standing up as you raise. Fix: Keep the same forward lean for the whole set.
SAFETY2
  • Use light weights; the shoulder muscles are small.
  • Stop at shoulder height; going higher pinches the shoulder.
EQUIPMENT SETTINGS
  • dumbbells Very light.
RELATED EXERCISES

harder: high cable rear delt fly

variants: dumbbell lateral raise

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