Bent-Over Lateral Raise
Pour the bells out sideways. The bent-over lateral raise is the most direct rear delt movement there is, and the one most lifters skip. Hinge over, fix a slight elbow bend and raise the dumbbells out to the sides. The hinge angle must not change: swinging the torso up to help means the rear delts are no longer lifting anything.
Setup
- Hinge to roughly 45 degrees, dumbbells hanging under the chest.
- Soft knees, flat back, chin tucked.
How To Do It
- Raise the bells out to the sides with a fixed slight elbow bend.
- Stop level with the shoulders, thumbs down or neutral.
- Lower slowly; the eccentric is where rear delts grow.
Breathing
Exhale as you raise.
Common Mistakes
- Swinging the torso up to help the weight. The hinge angle must not change.
- Going too heavy and turning it into a row.
Programming It
Three sets of 12-20. Very light. This is a small muscle.
Why This Exercise Works
Bending over changes which part of the shoulder is fighting gravity. Upright, a lateral raise loads the side delt; hinged over, the same arm path loads the rear delt and the mid-back instead. It is the cheapest fix available for the rounded-shoulder look that comes from too much pressing.
Where You Should Feel It
The back of the shoulders and between the shoulder blades. It should feel small and specific. If you feel your lower back, you are using a hinge you cannot hold. Support your chest instead.
Where It Fits in a Program
The simplest direct rear delt movement, and the one most people skip. Slot it after the heavy work, where it adds volume without stealing from anything.
Progressing and Regressing It
To progress the bent-over lateral raise: add reps and a one-second hold before you add weight. To regress it: support the chest on an incline bench and reduce the load.
Who It's For
Anyone whose shoulders round forward from pressing or desk work. Very light weights are correct here; ego makes this exercise useless.
Equipment and Substitutions
The version shown uses dumbbells. Any hand-held load will do: kettlebell, plate, or a filled bag. The related list below covers the machine versions.
Related Exercises
- Half-Kneeling Face Pull · Rear Delts, Upper Back
- Band Pull-Apart · Rear Delts, Upper Back
- Face Pull · Rear Delts, Upper Back
- Chest-Supported Y-Raise · Rear Delts, Lower Traps
- Rear Delt Fly · Rear Delts, Upper Back
- Cable Upright Row · Traps, Shoulders
- Prone Y-Raise · Lower Traps, Rear Delts
- Chest-Supported Row · Back, Lats, Rear Delts
Common Questions
What muscles does the bent-over lateral raise work?
The bent-over lateral raise primarily trains the rear delts, traps.
How many sets and reps should I do?
Three sets of 12-20. Very light. This is a small muscle.
What are the most common bent-over lateral raise mistakes?
Most often: swinging the torso up to help the weight; going too heavy and turning it into a row.
Do I need dumbbells to do this?
This version uses dumbbells, and it trains the rear delts, traps. Kettlebells substitute directly here. So does a cable, if you would rather have constant tension than a free weight.
Is this safe if I have an existing injury?
The bent-over lateral raise puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.