How to Do a Bent Over Lateral Raise

  1. Stand with feet shoulder-width apart, hold a dumbbell in each hand, and bend at your hips until your torso is nearly parallel to the floor.
  2. Keep a slight bend in your elbows and raise your arms out to the sides until they're in line with your shoulders.
  3. Lower the weights back to the starting position with control.

Muscles Affected


Primary muscles: Rear deltoids (posterior delts)

Secondary muscles: Rhomboids, trapezius

Equipment:Dumbbells

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your spine neutral and avoid swinging your body. Exhale as you lift the weights. Inhale as you lower them back down.


Sets And Reps

Do 2–3 sets of 12–15 reps per side.

Benefits of Bent Over Lateral Raise

  1. Strengthens and defines rear shoulder muscles, improving posture and shoulder stability.
  2. Enhances upper-back aesthetics and balance in shoulder development.