Bent Over Lateral Raise is a great exercise for isolating the posterior head of the shoulders. There is secondary emphasis on the upper back and traps.

Bent Over Lateral Raise helps strengthen the posterior muscles of the shoulders which are often overlooked.

It will also improve mobility which is important for swimmers, tennis and baseball players.

You can do Bent Over Lateral Raise with a back or shoulder workout.

Bent Over Lateral Raises How To

  • Assume a shoulder width stance and pick up a pair of dumbbells. Bend at the hips and your knees. Maintain a flat back position with an angle of 70 degrees. Always have a slight bend in your elbows and pull your shoulders back for greater stability.
  • Raise the dumbbells outward to the side until you reach a level where you feel tension on your rear shoulders. Hold for a count of “one”.
  • Resist the weight on the way back down to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When doing Bent Over Lateral Raise, do not use momentum to lift the weights.

Think of bringing the weights up by leading with your elbows. You do not have to use heavy weight because the posterior head is a small muscle.

You can maintain constant tension by stopping short of the dumbbells touching at the bottom position.

Variations: Rear Delt Flys | Seated Bent Over Rear Delt Raise

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Bent Over Lateral Raises

How To Do Bent Over Lateral Raises