Exercise
Bent Arm Lateral Raise
The Bent Arm Lateral Raise targets the side of the shoulders by lifting dumbbells outward with bent elbows to keep tension high.
Bent Arm Lateral Raise
The Bent Arm Lateral Raise is an isolation exercise performed standing with dumbbells, using a fixed bend in the elbows to shorten the lever. This setup reduces joint strain and allows more control over the movement compared to straight-arm variations.
The exercise mainly works the side of the shoulders, with the upper arms and upper back assisting to guide and stabilize the lift. Because the elbows stay bent, tension stays more consistent through the raise, shifting focus away from momentum and toward controlled shoulder engagement.
This movement fits well in hypertrophy-focused shoulder training and higher-rep accessory work. It’s useful for lifters who struggle with control on standard lateral raises or want to keep steady tension with lighter loads, making it a practical option alongside dumbbell or cable variations.
How to Perform the Bent Arm Lateral Raise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with palms facing inward at your sides.
- Bend your elbows to approximately 90 degrees and maintain this fixed angle throughout the entire movement.
- Brace your core and maintain a neutral spine position while slightly tilting your chest forward from the hips.
- Exhale as you raise both arms out to the sides, keeping the bent-arm position until your elbows reach shoulder height.
- At the top position, your upper arms should be parallel to the floor while maintaining the 90-degree bend in your elbows.
- Pause briefly at the top of the movement, focusing on squeezing your shoulder blades together.
- Inhale as you slowly lower the weights back to the starting position with controlled movement, maintaining tension in your shoulders.
- Keep your wrists neutral and aligned with your forearms throughout the entire exercise to prevent strain.
Important information
- Make sure your elbows stay at the same angle throughout the movement – avoid straightening your arms during the lift.
- Keep your shoulders down and away from your ears to properly engage the middle deltoids rather than the upper traps.
- If you feel neck strain, reduce the weight and focus on proper form before increasing resistance.
- Control the descent rather than letting gravity do the work – this increases time under tension for better muscle development.
FAQ - Bent Arm Lateral Raise
The Bent Arm Lateral Raise primarily targets the lateral deltoids (side shoulders), with secondary activation in the front deltoids and upper trapezius. The bent arm position allows for greater focus on the medial deltoid heads while reducing strain on the rotator cuff.
The bent arm position creates a mechanical advantage that often allows for heavier weight compared to straight-arm variations. This modification can reduce strain on the shoulder joint while maintaining tension on the lateral deltoids, making it particularly beneficial for those with shoulder discomfort during traditional raises.
Avoid arching your lower back or lifting your buttocks off the seat when pressing heavier weights. Keep your core braced, maintain contact with the backrest throughout the movement, and don't lock out your elbows at the top position to maintain tension on the deltoids.
Choose a weight that allows you to perform 10-15 controlled repetitions with proper form. You should feel your lateral deltoids working, but not so heavy that you compensate with body momentum or lose the mind-muscle connection. Most lifters will use lighter weights than they do for pressing movements.
Perform this exercise 1-2 times weekly, either as a primary shoulder builder on dedicated deltoid days or as a finishing movement after compound exercises like overhead presses. For hypertrophy, aim for 3-4 sets of 10-15 reps with controlled tempos, focusing on the contraction at the top of each repetition.
Bent Arm Lateral Raise
Exercise Details
Primary Muscles
Muscle Groups
Mechanic
Risk Areas
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
