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