Bent Over Dumbbell Lateral Raise

Equipment

Gym Equipment Needed

Muscle Group

Shoulders

Setup

Grab a pair of light-to-moderate dumbbells you can control without swinging. Stand in a clear area with a flat, stable surface. This is a strict isolation movement—start lighter than you think and prioritize smooth reps and constant tension.

Starting Position

Stand with feet about hip-width apart and hinge at the hips until your torso is roughly 30–60° forward (or close to parallel if comfortable). Keep a slight bend in your knees. Brace your core and keep your spine neutral. Let the dumbbells hang under your shoulders with palms facing each other (neutral grip). Set your shoulders down and back, neck neutral, and keep a soft bend in your elbows.

Execution

Inhale and brace. Raise the dumbbells out to the sides in a wide arc, leading with your elbows. Keep your elbows slightly bent and lift until your arms are roughly in line with your shoulders (or slightly below if that feels better). Pause briefly and squeeze your rear delts/upper back. Exhale and lower the dumbbells slowly back to the start without letting them touch or losing tension. Repeat for the desired reps with strict control—no swinging.

Tips on doing this exercise

Think “shoulders down, elbows out” to keep tension on rear delts.

Use a slower lowering phase (2–3 seconds down) for better activation.

Keep the torso stable—if you have to swing, the weight is too heavy.

To reduce cheating, try performing it chest-supported on an incline bench.

Stop the set when you can’t keep the same range and control—quality reps only.

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Common Mistakes

Swinging the weights or using momentum instead of rear delts

Shrugging shoulders up toward ears (traps take over)

Turning it into a row by bending elbows too much

Raising too high and losing shoulder position or control

Rounding the low back or losing the hip hinge posture

Letting the head crane up—keep neck neutral

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 10–20 reps (light–moderate load, constant tension)

Accessory/posture work: 2–4 sets of 12–25 reps (strict form)

Strength-endurance: 3–4 sets of 8–12 reps (slightly heavier, still controlled)
Rest 45–75 seconds between sets.

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