How to Do Bent-Over Lateral Raises With Perfect Form

The bent-over lateral raise is a weightlifting exercise that targets your rear deltoids. Along with your rear delts, the bent-over lateral raise activates muscle groups throughout your body, including your rhomboids, trapezius, triceps, hamstrings, and lower back muscles. This exercise is also known as the rear lateral raise or the bent-over dumbbell lateral raise.

Perform bent-over lateral raises by keeping your back straight as you hinge your hips forward. Lift a pair of dumbbells laterally through a full range of motion until they reach shoulder height. Remember to use lighter-weight dumbbells at first before moving to more challenging free weights like kettlebells.

For bent-over lateral raises, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Start by grabbing a pair of dumbbells, and stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. While maintaining a neutral spine, hinge your hips back. Your shins should be vertical and your upper body should be at a 45-degree angle. You should feel your legs working to support your position.
3. 3. Keep your arms long with a slight bend in your elbows and your palms facing each other. Rotate your shoulders outward to engage your lats. Your shoulder blades should be in a neutral position. All repetitions should start from this position.
4. 4. While maintaining your alignment and a slight bend in your elbows, squeeze your posterior deltoids to initiate the upward movement. Lift your arms until your upper arm is even with your back. As you raise the dumbbells, your shoulder blades should retract. Your hands should be lower than your upper arms. Pause at the top of the movement.
5. 5. Slowly lower your arms until the dumbbells are back in the starting position. As you lower the dumbbells, your shoulder blades should protract. Lower the dumbbells only as far as you can maintain tension on your posterior deltoids.
6. 6. Repeat for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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