Dumbbell Standing Bent Arm Lateral Raise

Step by step instructions, muscle activation and variants for the Dumbbell Standing Bent Arm Lateral Raise.

MediumSide shoulders

About this exercise

The dumbbell standing bent arm lateral raise is a shoulder isolation exercise performed with elbows bent at roughly 90 degrees, raising both dumbbells out to the sides until the upper arms reach shoulder height. The bent-arm position reduces the lever arm slightly, making it easier to maintain control and target the lateral deltoids effectively.

How to Perform

Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides
Bend your elbows to approximately 90 degrees so your forearms are parallel to the floor
Keep your chest up, core braced, and a slight bend in your knees throughout
Raise both arms out to the sides simultaneously, leading with your elbows, until your upper arms are parallel to the floor
Pause briefly at the top, feeling the contraction in your side deltoids
Slowly lower the dumbbells back to the starting position in a controlled manner
Avoid shrugging your shoulders or using momentum to swing the weights up

Muscle Activation

Primary

Side shoulders

Secondary

BicepsRear shouldersFront shouldersOuter forearmMiddle chestTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Standing Bent Arm Lateral Raise

The Dumbbell Standing Bent Arm 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.

Dumbbell Standing Bent Arm Lateral Raise

About this exercise

How to Perform

Muscle Activation

Common Mistakes

About the Dumbbell Standing Bent Arm Lateral Raise

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