Bent Arm Lateral Raise
Overview
How to do it
- 1
Starting Position
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing your body. Let your arms rest at your sides.
- 2
Bent Arm Position
Bend your elbows to 90 degrees so your upper arms are parallel to the ground and your forearms are perpendicular.
- 3
Lift the Weights
Keep your elbows bent at 90 degrees as you raise your arms out to the sides until your upper arms are parallel to the ground. Drive the lift with your shoulder muscles, not your back or traps.
- 4
Controlled Descent
Lower the weights back to the starting position with control.
- 5
Repeat
Complete the desired number of repetitions.
Form tips & common mistakes
Do not use momentum to raise the weights; keep the motion controlled.
Use a weight you can handle with proper form.
Do not raise the weights too high; your upper arms should reach parallel to the ground.
If you are new to this exercise, learn the standard lateral raise first before moving on to the Bent Arm variation. This helps you build a base of shoulder strength and control.
Muscles worked
Lateral Deltoid
Supraspinatus، Serratus Anterior، Front and Posterior Deltoid، Trapezius
Alternatives & variations
Dumbbell Push Press
One Arm Landmine Row
Smith Machine Behind The Neck Press
Kipping Handstand Push-up
Shoulder Stretch Behind The Back
