Dumbbell Arm Lateral Bent Raise
Sculpt strong shoulders! This bent-over lateral raise variation targets your deltoids for a well-rounded, powerful physique.
The Dumbbell Arm Lateral Bent Raise mainly works the shoulders, with help from the traps and forearms. You'll need: dumbbells.
Required Equipment
Dumbbell Arm Lateral Bent Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Front Shoulder (anterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Top Forearm (wrist extensors)
Dumbbell Arm Lateral Bent Raise Variations and Alternatives
How to do the Dumbbell Arm Lateral Bent Raise
Stand upright with your feet shoulder-width apart, knees slightly bent.
Hold a dumbbell in each hand with a neutral grip (palms facing in toward your body) and your arms bent at about a 90-degree angle.
Keep a slight bend in your elbows, and ensure that the weights are in line with your elbows rather than your wrists.
Keeping your back straight and core engaged, raise your arms out to the sides until the dumbbells are at shoulder height and your elbows are parallel to the floor. Your upper arms should be parallel to the ground, and your forearms pointing down with the dumbbells at the sides of your body.
Pause for a moment at the top of the movement.
Lower the dumbbells down to your sides in a controlled manner to the starting position.
Repeat for the desired number of repetitions.
Tips:
Keep your movements controlled, especially when lowering the weights to avoid straining your shoulder muscles.
Do not use your body momentum to lift the weights; the motion should be executed by the deltoids primarily.
Make sure not to lift the dumbbells higher than shoulder height to maintain focus on the deltoid muscles and reduce the risk of injury.
To maintain tension on the shoulders, do not let the dumbbells touch your body between reps.
Adjust the weight to match your strength level; it's more important to perform the exercise with correct form than to lift heavier weights.
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Dumbbell Arm Lateral Bent Raise FAQs
What muscles does the Dumbbell Arm Lateral Bent Raise work?
The Dumbbell Arm Lateral Bent Raise mainly works the shoulders, with help from the traps and forearms. The main muscles are the lateral deltoid and anterior deltoid.
What equipment do you need for the Dumbbell Arm Lateral Bent Raise?
Dumbbells.
What workout day should the Dumbbell Arm Lateral Bent Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Arm Lateral Bent Raise variations and alternatives?
Similar exercises include the Backhand Raise, Arm Bent Lift, Bent-Over Shoulder Pendulum and Bodyweight Single-Arm Lateral Raise.
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