Dumbbell bent-over lateral raise

Exercise details

  • Target muscle: Posterior Deltoid
  • Synergists: Lateral Deltoid, Middle and Lower Trapezius, 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 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.
  • 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 horizontal.
  • Keep your upper arms perpendicular to your torso to minimize the involvement of your lats.
  • The dumbbell bent-over lateral raise is also known as the dumbbell rear lateral raise.
  • Also see the seated bent-over lateral raise and the head-supported bent-over dumbbell lateral raise.

Bent-over lateral raise video


1 comment

Click here to post a comment

Follow Me on Social Media

I post all new exercises and training programs to these social media platforms. Follow me to see the exercises and training programs in your feeds.

Follow Me on Instagram

Download My Ebook

It contains everything you need for total-body fitness and transformation.

How to Create a Great Body ebook

See what's inside >>