Seated Bent-Over Lateral Raise (Shoulders)

The seated bent-over lateral raise is an effective shoulder isolation exercise for building muscle and strength, but the rhomboids (Back muscles) also receive secondary stimulation. Using dumbbells is a great way to train through a full range of motion and to get a good stretch in the muscle so it’s a safe exercise anyone can do.

Now, you want to start light since the shoulders are a sensitive area in general and then increase the weight as your shoulder joint is warmed up but it’s always a good idea go slow in your attempts to make steady progress. The gains will come and you don’t need much weight to build impressive shoulders.

So, include the seated bent-over lateral raise in your routine if you want to train them effectively.

In This Exercise

• Target Muscle Group: Posterior Deltoid
• Type: Strength
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Beginner

Exercise Instructions

1. Begin by sitting on the end of a bench while holding two dumbbells.
2. Then bend your torso over and keep your back straight.
3. Now, raise both dumbbells laterally and out to your sides until your arms are parallel to the floor.
4. Hold for a couple of seconds while exhaling.
5. Then lower them back down while inhaling.
6. Repeat for the desired number of reps.

Variations & Tips

• You can also perform this exercise using cables.
• Use lighter weights to start and warm up your shoulders before going heavy.
• Only lift the dumbbells until they are parallel to the floor.
• The seated bent-over lateral raise works the rear delts and rhomboids as a secondary mover during the exercise.

Watch: How to do the seated bent-over lateral raise