About this exercise
The bent-over lateral raise isolates the rear deltoids, improving shoulder balance and posture by raising the dumbbells out to the sides while hinged forward at the hips.
Bent over dumbbell lateral raise
Step by step instructions, muscle activation and variants for the Bent over dumbbell lateral raise.
EasyRear shoulders
How to Perform
- Hold a dumbbell in each hand and hinge forward at your hips until your torso is near parallel to the floor
- Let the dumbbells hang beneath your shoulders with a slight bend in your elbows
- Keep your back flat and your core braced
- Raise the dumbbells out to the sides until they reach shoulder height
- Squeeze your rear shoulders at the top of the movement
- Lower the dumbbells under control and repeat
Muscle Activation
Primary
Rear shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Bent over dumbbell lateral raise
The Bent over dumbbell lateral raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.