Strength
Bent-over Lateral Raises
A precise isolation movement designed to build rounded, powerful rear deltoids and improve postural stability.
How to perform.
Follow the sequence — setup is half the lift.
Sit at the end of a flat bench with your feet flat on the floor and a dumbbell in each hand.
Lean forward from the hips until your chest is resting on or positioned just above your thighs while keeping your back flat.
Let your arms hang straight down towards the floor with your palms facing each other and a slight bend in the elbows.
Raise the weights out to your sides in a wide arc until your elbows are level with your shoulders.
Pause for a moment at the peak of the contraction to feel the tension in your rear deltoids.
Lower the dumbbells back to the starting position in a slow, controlled motion to maintain constant tension.
Ensure your torso remains stationary throughout the set to prevent using momentum from your hips.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the weights using momentum instead of muscle fiber recruitment
- Shrugging the shoulders upward which shifts the load to the upper traps
- Rounding the lower back instead of maintaining a neutral, flat spine
- Tucking the chin or straining the neck upward during the lift
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.