Bent Over Lateral Raise | Illustrated Exercise Guide

Primary muscles: Posterior deltoid (shoulders)
Secondary muscles: Shoulders, upper back, chest, arms
Equipment: Dumbbells
Exercises for the opposite muscles: Dumbbell lateral raise, dumbbell front raise

Bent Over Lateral Raise Instructions

1. Grab a set of dumbbells and bend your torso, until your chest is nearly parallel to the floor.
2. Raise your arms out to the sides as you lift the dumbbells.
3. Once both arms are parallel to the floor, pause, and then slowly lower them to the starting position.
4. Repeat.

Proper Form And Breathing Pattern

While doing the bent over lateral raise keep your knees and elbow joints loose and slightly bent, and keep your head in line with your back. Breathe out as you lift the dumbbells and maintain your torso stationary and your core engaged.

From the Shop

Exercise Benefits

The bent over lateral raise targets the posterior portion of your shoulders and also your upper back muscles. This is a great exercise to add to an upper body strengthening routine when your goal is to tone and sculpt your shoulders, arms and back.

Bent Over Lateral Raise Demonstration

Sets And Reps

Start with 2 or 3 sets of 8 to 12 repetitions of the bent over lateral raise and pair this exercise with the dumbbell lateral raise and the dumbbell front raise for a thorough shoulder workout.

Calories Burned

To calculate the number of calories burned doing the bent over lateral raise, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Dumbbell bent over row
Dumbbell front raise
Push up
Arm circles

Popular Workouts

Lower Body Workouts

Skinny Legs Summer Workout

Get slim, shapely legs and thighs with this 29-minute skinny legs workout. An at home summer routine to tone your lower body and help you get lean, …

Yoga Flows

Lymphatic Boost Yoga Flow

This lymphatic boost yoga flow is a revitalizing sequence designed to support your body’s natural detoxification. Gentle stretches, twists, and…

Core Workouts

Bikini Body Tight Tummy Workout

Get a flat, toned stomach and snap into shape with this bikini body tight tummy workout. 10 core-strengthening moves to help you sculpt sexy curves …