Exercise
Dumbbell Bent Arm Lateral Raise
The Dumbbell Bent Arm Lateral Raise keeps tension on the shoulders through a shorter lever, helping you build control and strength.
Dumbbell Bent Arm Lateral Raise
The Dumbbell Bent Arm Lateral Raise is a side raise variation where the elbows stay slightly bent, reducing strain while keeping steady tension on the shoulders. This setup makes the movement easier to control and allows you to focus on clean execution rather than lifting heavy weight.
You should feel the work mainly on the sides of the shoulders, with the arms supporting the movement. Stand tall, keep your elbows fixed, and raise the dumbbells at a smooth, controlled pace. Focus on lifting to shoulder height without swinging or using momentum, especially during the lowering phase.
This exercise fits well in shoulder-focused strength or muscle-building workouts, often after heavier presses. You can make it easier by reducing the weight or range, or harder by slowing the tempo and holding briefly at the top while maintaining strict control.
How to Perform the Dumbbell Bent Arm Lateral Raise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
- Bend your elbows slightly (approximately 15-20 degrees) and maintain this fixed angle throughout the exercise.
- Engage your core and maintain a neutral spine with a slight bend in your knees for stability.
- Exhale as you raise both dumbbells out to the sides, leading with your elbows until your upper arms are parallel to the floor.
- Keep your wrists neutral (not bent) and ensure the dumbbells remain in line with your forearms throughout the movement.
- At the top position, squeeze your shoulder blades together for 1-2 seconds to maximize middle deltoid activation.
- Inhale as you slowly lower the weights back to the starting position, controlling the descent while maintaining tension in your shoulders.
- Avoid using momentum by keeping your torso stable and resisting the urge to swing the weights upward.
Important information
- Keep your elbows slightly bent at the same angle throughout the entire movement to reduce stress on the joints.
- Stop the upward motion when your arms reach shoulder height—raising higher can impinge the shoulder joint.
- If you feel pain (not just muscle fatigue) in your shoulders, decrease the weight or check your form.
- Focus on lifting with your deltoid muscles rather than traps by keeping your shoulders down away from your ears.
FAQ - Dumbbell Bent Arm Lateral Raise
This exercise primarily targets the lateral (side) deltoids while also engaging the anterior (front) deltoids as secondary muscles. Your trapezius and serratus anterior also work as stabilizers throughout the movement.
Keep your elbows bent at approximately 90 degrees and maintain this angle throughout the entire movement. Your thumbs should be slightly higher than your pinkies at the top position (slight internal rotation) to maximize lateral deltoid engagement.
Bent-arm lateral raises allow you to lift slightly heavier weights with reduced shoulder joint stress compared to straight-arm variations. The shortened lever creates a more favorable mechanical position while still effectively targeting the side deltoids with potentially lower injury risk.
Choose a weight that allows you to perform 10-15 controlled repetitions with proper form. You should feel significant tension in your side deltoids without needing to swing or use momentum. Most lifters perform this exercise effectively with 5-15 pound dumbbells depending on experience level.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
Dumbbell Bent Arm Lateral Raise
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