Should I use heavy weights for this exercise?

No, it is better to use lighter weights with high repetitions. The rear deltoid is a small muscle, and using too much weight often causes larger back muscles to take over the movement.

What is the difference between doing this standing versus seated?

Performing the exercise seated on a bench helps isolate the shoulders by removing the ability to use your legs for momentum. It provides a more stable base for strict form.

How high should I raise my arms?

You should raise your arms until they are roughly parallel to the floor. Going significantly higher can place unnecessary stress on the rotator cuff and shift focus away from the posterior deltoid.

How to Do Bent-over Lateral Raises: Proper Form Guide

Master the bent-over lateral raise with our expert guide. Learn the correct technique, common mistakes to avoid, and tips for rear deltoid growth.

How to Perform

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

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

Primary movers

Shoulders

Stabilizers

Upper Back
Trapezius
Rhomboids

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Shoulders · Strength