Bent Over Lateral Raise Exercise Guide & Video

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Watch Bent Over Lateral Raise

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Step 1. With a dumbbell in each hand, bend over at the waist until your upper body is at a 45 degree angle. Your palms should be facing each other.

Step 2. Keeping your upper body steady, lift the weight out until your upper arm becomes parallel with the back.

Step 3. Lower the dumbbells back down until they almost touch at the bottom of the motion and repeat.


The bent over lateral raise is the primary exercise for working the rear deltoids. Since the rear deltoids are a small muscle, not a lot of weight is required to work them effectively. The further the user bends over, the more the bent over lateral raise works the rear deltoid instead of the lateral deltoid. This can be a tough exercise for those with low back pain. Even though the back remains in the same position throughout, there can be pressure in the low back toward the top of the movement. If this is the case, lateral dumbbell raises can be performed in a seated position, rather than standing. Depending on the degree of the back pain, performing the exercise seated may not alleviate the pain and the exercise should not be performed at all. The rear deltoids can be worked in other manners, such as on a rear deltoid machine.

Bent Over Lateral Raise 4
Bent Over Lateral Raise 3

Updated: March 30th, 2015