Shoulders
Bent Over Lateral Raise
A precise isolation movement designed to build rear deltoid thickness and improve postural stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart holding a dumbbell in each hand with a neutral grip.
Hinge at the hips until your torso is nearly parallel to the floor, maintaining a slight bend in your knees and a flat back.
Let the weights hang directly beneath your shoulders with your elbows slightly flared and not locked out.
Raise the dumbbells out to your sides in a wide arc by leading with your elbows until they are level with your shoulders.
Pause for a brief second at the peak of the movement to maximize muscle contraction.
Lower the weights slowly back to the starting position under full control avoiding any swinging momentum.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum or swinging the torso to lift the weight
- Shrugging the shoulders toward the ears which shifts load to the upper traps
- Arching or rounding the lower back instead of maintaining a neutral spine
- Tucking the elbows too close to the body during the ascent
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.