Videos
Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend at the hips to bring your torso nearly parallel to the floor, keeping your back flat.
- Let the dumbbells hang beneath you with a slight bend in the elbows.
- Raise both arms out to the sides until they reach shoulder height.
- Pause briefly at the top, then lower the dumbbells back to the starting position with control.
Technical Tips
- Keep your neck neutral and gaze downward.
- Avoid swinging or using momentum to lift the weights.
- Engage your core to stabilize the torso throughout the movement.
Breathing Tips
- Inhale as you lower the dumbbells.
- Exhale as you raise the dumbbells out to the sides.
Medical restrictions
- Shoulder impingement or rotator cuff injury
- Severe lower back pain or herniated disc
- Balance disorders that affect stability in bent-over position
The Bent-Over Dumbbell Lateral Raise is a targeted strength training exercise designed to isolate the posterior deltoids and upper back muscles. Commonly used in bodybuilding and fitness routines, this movement helps improve shoulder definition and posture. Performed in a hip-hinged position, it demands core engagement and postural control, making it highly effective for addressing muscle imbalances often neglected in pushing-focused workouts. This exercise plays a key role in achieving balanced shoulder development, enhancing scapular stability, and reinforcing shoulder joint integrity. It’s especially beneficial for individuals looking to build upper body aesthetics or improve shoulder mechanics for compound lifts. When executed with proper form, it can also contribute to better athletic performance and injury prevention by strengthening the posterior chain. Ideal for intermediate trainees, the exercise requires minimal equipment—just a pair of dumbbells—and can be easily integrated into upper body or shoulder-focused routines.
What muscles do bent-over dumbbell lateral raises work?
Bent-over dumbbell lateral raises primarily target the posterior deltoids and also engage the upper back muscles, including the traps and rhomboids.
How heavy should my dumbbells be for rear delt raises?
Choose a weight that allows you to complete the movement with strict form—typically lighter than your pressing weights to maintain muscle isolation without momentum.
Should I bend my elbows during the movement?
Yes, maintain a slight bend in your elbows to reduce joint strain and better isolate the rear delts throughout the range of motion.
Can I do rear delt raises seated or with support?
Yes, using a bench or performing the exercise seated can help minimize momentum and improve form, especially for beginners or during fatigue.