Dumbbell Bent-Over Lateral Raise (Shoulders)

The bent-over lateral raise is a great isolation exercise which targets the posterior deltoids, giving the shoulders a complete look. It’s a rather simple movement and should be a part of every shoulder routine for maximum muscle and strength-building benefits. 

Now, it’s best to use light or moderate weights to effectively stimulate your delts. And training too heavy is dangerous for your joints. Plus, you want to avoid excessive rocking to keep the tension on the muscles. So, be sure to include this movement in your shoulder workouts for maximum results. 

In This Exercise:

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

Exercise Instructions

1. Bend your knees and keep your back straight with a slight arch. 
2. Then, raise both dumbbells out to the side and contract your rear deltoids. 
3. Lower them both back down and then repeat the movement for the number of reps you desire.

Variations & Tips:

• Avoid going too heavy as this will cause internal shoulder rotation. You can develop shoulder impingement issues with too much internal rotation and pressure on the joints. 
• The bent-over lateral raise effectively isolates the rear deltoids.

Watch: How to do the bent-over lateral raise