How to Do Bent Over Lateral Raise Properly

How can you do bent over lateral raise properly? When exercising, your main goal is to hit every muscle of the targeted body part.

Shoulder joints generally used quite often, are intricate in nature. For this reason, shoulder exercises should be included in your workout plan.

When you move your shoulders, it is possible to isolate your lateral deltoids and focus on the front and back deltoids.

Giving it full attention, bent over lateral raise engage side shoulder muscle groups advancing not only their power but also their strength.

As this is a lifting exercise, begin it with light-weight dumbbells before proceeding into more challenging ones.

Over time, this exercise will help you minimise your risk of shoulder injury by keeping your shoulders and overall upper body in check.

Before performing this exercise check to see if you have any form of shoulder or back complications.

This exercise is quite straightforward especially with the right knowledge on how to perform it. Now go, grab your weights!


  • Begin your exercise by choosing your weights then slightly bend your knees.

Ensure that your feet and shoulders are apart and they align over your

  • In a non-aligned head and neck position and with your feet steadily on the floor, stabilize while uniformly sharing out your weights.

Make sure to bend over so that your trunk is aligned

  • Your upper body at a 45-degree, bend your elbows slightly while moving your shoulders inwards and outwards.

Remember to keep your arms in an even position with your back

  • From the starting point, raise your arms with the weights then take a pause at that position.

Slowly bring your arms back to their original position maintaining a reasonable pressure to your rear deltoids

  • Replicate these movements to your desired sets


The main focus of this exercise is the lateral deltoid that is mostly isolated during shoulder exercises.

An understanding of the deltoid muscle will give an elaborate explanation of the importance of bent over lateral raise.

The deltoid muscle is made up of three portions; the anterior, posterior and lateral deltoids.

The anterior deltoids help with forward movements of your arm while the posterior deltoids aid in backward arm movement.

The lateral deltoids that are often neglected during exercise assist your arm during side, up and down movements.

A stronger lateral deltoid will mean a stronger form and a growth in muscle over time.

This means that your boulder shoulder will look good from all sides; front, back and middle part of the shoulder.

Another muscle worked by this exercise is the trapezius, a muscle that leads from the bottom neck to the shoulders all the way to the mid back.

Firming up the trapezius helps reduce strain on your shoulder muscles


Some of the benefits that come with performing bent over lateral raise are:


Most people focusing on the upper body and specifically shoulder workouts aim to have robust shoulders.

That means that you will have an all-rounded shoulder that is wider and better defined.

Increasing shoulder muscles will help the shoulder in terms of stability and both complex and heavyweight movements.


Working out your deltoids will help prevent any shoulder related injuries that may occur.

When you build your shoulder muscles, you add a layer of protection that keeps the shoulder muscles away from any damage.

You will be well equipped to take up any exercise with zero compromises to your shoulders and general upper body.


Perfect for beginners, this exercise will boost shoulder health making the shoulder muscles stronger.

This is important as the well-being of shoulder muscles will help in its use daily.

These activities may be as normal as stretching out your hand to doing jumping jacks during your workout routine.



This exercise is quite similar to the bent over lateral raise although it is tailor-made to use dumbbells.

You will do this exercise seated on a bench.

  • Lift your arms out to the side with the dumbbells at hand to your shoulder height.
  • Then, lower the dumbbell in a slow momentum till they are rested back on the bench.
  • Reduce your grip tension and repeat this exercise to your desired set.


Bent over scaption is an exercise that entails raising your arms from your sides and moving them forward to a rest at a 30-to-45-degree angle.

Also known as the scapular plane elevation, this exercise needs you to stand tall your feet below your shoulders.

For the desired results, ensure that your palms are inwards with your grip as neutral as possible.

  • Lift your dumbbells up then to the aforementioned angle then stop for a few seconds.
  • Resume back to the beginning of the exercise.
  • This exercise builds your core, back, shoulder muscle and blades when done consistently for a period of time.


This is an exercise that is done standing up and with a neutral spin.

For this, avoid folding your back in any way during this exercise to achieve maximum results.

Bend your elbows slightly and lift your arms forward then to the side forming a ‘Y’ shape.

Try to maintain stability and repeat this exercise till you achieve your desired results.


This exercise entails simple movements, it is easy to pick up some mistakes that make it hard to perform it.

For ease and maximum effect, avoid the following;


This is one of the common mistakes done by beginners when they are starting out on this exercise.

When you use heavy weights when you have not built your shoulder muscles, you succumb them to pain and injury.

This exercise is not a heavy-lifting kind of workout so take your weights a notch down by using lighter weights.

High reps and lighter weights are the way to go. The aim is to remain in control while still putting some tension to your shoulder muscles.


Carrying heavy weights results in bouncing which lowers the results of the exercise.

If this happens reduce your weight so that you can take charge of the exercise. You want to avoid overworking your shoulders by bouncing them in the process

If you catch yourself bouncing, back off the weight and perform clean reps.

By doing this, you’ll get more benefits from the exercise without beating up your shoulders in the process.


Your momentum during this workout is essential. This is because it will give more focus on the lateral deltoids which is the goal of this exercise.

Let there be a pause in your lifting motion as you repeat this exercise. If your


Whether you are an amateur or an exercise guru, the bent over lateral raise is an important add on to your routine.