Dumbbell bent-over lateral raise

Exercise details

  • Target muscle: Posterior Deltoid
  • Synergists: Lateral Deltoid, Middle and Lower Trapezii, Infraspinatus, Teres Minor, Rhomboids
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Holding a dumbbell in each hand, bend at the hips and knees until your torso is almost parallel to the floor. Your back should be straight and your arms should be hanging in front of you, with your palms facing inwards (neutral grip).


  1. Keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with the height of your shoulders. Don’t forget to exhale.
  2. Hold for a count of two.
  3. Inhale as you lower the dumbbells to the starting position in a controlled manner.
  4. Repeat for the desired number of repetitions.

Comments and tips

  • Do not swing the dumbbells upward.
  • Pull with your elbows, not with your hands.
  • Try to resist the lowering of the dumbbells.
  • Keep your back straight and your body still.
  • You will not target your posterior deltoids unless your torso is close to horizontal.
  • Keep your arms out to the sides to minimize the involvement of your lats.
  • The bent-over lateral raise is also known as the rear lateral raise.
  • Also see the seated bent-over lateral raise.

Bent-over lateral raise video


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