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Home » Exercise Guides » Back

Dumbbell Bent-Over Lateral Raise: Target Your Shoulder Muscles

How to do the dumbbell bent-over lateral raise.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:16 AM EDT

Ask Question?

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. 

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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. 

Dumbbell Bent-Over Lateral Raise Details
Basic Information
Body Part
Shoulders
Primary Muscles
Deltoids, Infraspinatus, Rhomboids, Teres Minor, Trapezius
Secondary Muscles
Biceps brachii, Erector Spinae, Posterior Deltoid
Equipment
Dumbbells, Flat Surface Or Bench.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Isotonic
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance12-15
Power6-8
Muscular endurance12-15
Stability core8-12
Flexibility mobility12-15
Similar Exercises
  • Maximize Your Triceps with the Ultimate Tate Press Workout
  • Master the Standing Cable Rear Delt Row for Stronger Shoulders
  • Unlocking Strength: Revolved Side Angle Pose Benefits & Tips
  • Knee Push-Up: Strengthen Your Chest and Core Effectively

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 


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Back Exercise Guides Shoulders
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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