Bent Over Lateral Raises


Bent over lateral raises are classed as an isolation movement and are typically completed nearing the final stages of a back or shoulder workout. However, from my personal experiences, performing bent over lateral raises immediately prior to moving to a row type exercise is a great way to pre-exhaust the muscles of the upper back before drawing assistance from the biceps. For spinal safety reasons, it is important not to allow any curvature within the spine and your body should be positioned almost parallel with the ground. Their are two versions of this movement with each drawing different muscle recruitment. This is the posterior deltoid version..


  1. Grasp an appropriately weighted dumbbell in each hand using a neutral grip, slightly bend knees, push buttocks out and while keeping back flat, bend over at the hip until your torso is almost parallel with the floor.
  2. Exhale, retract shoulder blades and while keeping the elbows slightly bent, pull arms apart until they reach torso height. The dumbbells should be drawn up in alignment with the shoulder.
  3. Inhale and lower back down to starting position at a controlled speed.
  4. Repeat until desired number of repetitions are completed.
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