bent over lateral raises

Bent Over Lateral Raises are essentially the same exercise as the Rear Delt Fly performed with dumbbells. This shoulder exercise targets the posterior deltoids, a.k.a, the backs of the shoulders, as well as the muscles in your upper back.

Here we will provide you with detailed information on Bent Over Lateral Raises, including the muscles worked, step-by-step instructions for proper execution, the benefits of incorporating this exercise into your workout routine, common mistakes to avoid, recommended repetitions and sets, strategies for integrating Bent Over Lateral Raises into your workouts, and suggestions for exercises that engage similar muscle groups.

Muscles Worked When Performing Bent Over Lateral Raises

Bent Over Lateral Raises primarily work the following muscle groups:

Rear Deltoids: Your rear deltoid muscles are at the back of your shoulders and are responsible for various shoulder movements.

Infraspinatus Muscles: These rotator cuff muscles are situated in the upper back at your shoulder blades.

Teres Minor Muscle: Another rotator cuff muscle in the upper back.

Traps: your traps are recruited from a secondary perspective in this exercise.

You can use the muscle highlighted image at the top of this page for a visual guide of the muscles worked.

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How to Perform Bent Over Lateral Raises

Here's a step-by-step guide on how to perform Bent Over Lateral Raises:

1. Equipment: Begin by selecting a pair of dumbbells suitable for your fitness level. Stand with your feet shoulder-width apart, holding one dumbbell in each hand.

2. Start Position: Maintain an upright posture. Your arms should hang straight down in front of you, with your wrists facing your body and each other.

3. Lean Forward: Slowly lean forward from your hips, bringing your torso parallel to the floor. Your arms should hang straight down in front of you while keeping the dumbbells close to your body.

4. Raise: With your arms fully extended toward the floor, raise both dumbbells out to the sides simultaneously. Lift your arms until they are parallel to the floor.

5. Controlled Return: Lower your arms back down to the start position using the same clean and controlled movement. This is one rep.

6. Go for reps.

Other Weight Types You Can Use to Perform This Exercise

You can target the exact same muscles with the Pec Deck Reverse Fly Machine.

Benefits of Bent Over Lateral Raises

Incorporating Bent Over Lateral Raises into your workout routine offers several advantages:

Posterior Deltoid Development: This exercise effectively targets and develops the posterior deltoid, enhancing the overall strength, stability and aesthetic of your shoulders.

Upper Back Strength: By engaging the smaller and often neglected upper back muscles, this exercise helps to improve overall upper body strength and good posture.

Bent Over Lateral Raises: Common Mistakes to Avoid

To ensure a safe and effective workout, avoid the following common mistakes when performing Bent Over Lateral Raises:

Sloppy Form: Execute the exercise with proper form to fully engage the targeted muscle groups and minimise the risk of injury. If you’re not feeling this exercise in the target muscles, you’re doing something wrong.

Excessive Momentum: Refrain from using momentum or quick, jerky movements. Focus on a controlled range of motion for optimal muscle activation. This exercise should primarily engage your shoulder and upper back muscles. Avoid using your body to assist with the lift; move only at your shoulders.

Reps and Sets

The number of reps and sets you perform depends on your current strength with this exercise.

Beginners: Start with simply mastering the move. Keep in mind that if you’re just starting out, 3 reps is a valid set.

To determine how many reps/sets of Bent Over Lateral Raises you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 reps comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgment.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make Bent Over Lateral Raises More Challenging

To make this exercise more challenging, gradually increase the weight you are working with. Another thing you can do is perform the exercise at a much slower pace, increasing your time under tension.

How to Incorporate Bent Over Lateral Raises into Your Workouts

Integrate Bent Over Lateral Raises into your Back, Shoulders and Triceps Workout, to effectively target the posterior deltoid and upper back muscles for maximum growth.

You should always prioritise compound exercises, the exercises that work the most muscle groups, move the most weight and expend the most energy. Work your way down to smaller isolation / lighter weight exercises from there. You can learn more about the importance of exercise order here.

Exercises That Work Similar Muscles to Bent Over Lateral Raises

To create a well-rounded Back, Shoulders and Triceps Workout always start with a bigger compound exercise, such as a Deadlift, Rack Pull, Good Mornings or a Bent Over Row. For more targeted isolation, consider including exercises such as Face Pulls, and Reverse Flys. These exercises engage similar muscle groups and provide variety in your workouts for comprehensive upper body development.

A combination of compound and isolation exercises is recommended for well rounded results.

You can find more Shoulder Exercises at the bottom of this page. Or you can check out our entire exercise database broken down by muscle group here.

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