Dumbbell Bent Arm Lateral Raise
Description
The dumbbell bent arm lateral raise is a lateral raise variation performed with the elbows bent at about 90 degrees throughout. The shorter lever arm allows heavier loading and reduces stress on the shoulder joint. The bent arm position changes the strength curve while still building the side delts.
Muscle Group
Equipment Required
Dumbbell Bent Arm Lateral Raise Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your elbows to about 90 degrees with forearms parallel to the floor.
- Position the dumbbells in front of your body with palms facing each other.
- Brace your core and pull your shoulders back.
- Maintain the bent arm position throughout.
- Raise the dumbbells out to the sides by lifting the elbows.
- Continue until your upper arms are level with your shoulders.
- Lower the dumbbells back down with control to the starting position.
Dumbbell Bent Arm Lateral Raise Form & Visual
Dumbbell Bent Arm Lateral Raise Benefits
- Allows heavier loading
- Reduces shoulder joint strain
- Builds side delt size
- Different strength curve than straight-arm raises
- Useful for breaking through plateau
- Strong side delt activation
Dumbbell Bent Arm Lateral Raise Muscles Worked
- Lateral deltoid
- Trapezius (upper)
- Anterior deltoid
Dumbbell Bent Arm Lateral Raise Variations & Alternatives
- Lateral Raise
- Cable Lateral Raise
- Upright Row
- Bent Arm Lateral
