Bent-Arm Lateral Raise
Primary
Shoulders
Secondary
Traps
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
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The bent-arm lateral raise keeps your elbows at 90 degrees throughout, shortening the lever arm and allowing heavier weights than straight-arm raises. You raise your elbows out to the sides while maintaining the bent-arm position. This variation can overload your side delts more than standard laterals.
When to use it
Use as an alternative to straight-arm lateral raises.
Who it's for
All fitness levels, especially those seeking heavier lateral raises.
Keep that 90-degree elbow bend constant—any straightening defeats the purpose. Lead with your elbows, not your hands. At the top, your upper arms should be parallel to the floor with forearms pointing up. The weight goes heavier than straight-arm raises, but form still matters.
Bent-Arm Lateral Raise — targeted muscles
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How do you perform the Bent-Arm Lateral Raise?
- 1
Stand holding dumbbells with arms bent at 90-degree angles.
- 2
Position your elbows at your sides with forearms parallel to floor.
- 3
Keep the 90-degree elbow bend throughout the movement.
- 4
Raise your elbows out to the sides until upper arms are parallel.
- 5
Focus on lifting with the elbows, not the hands.
- 6
Lower with control to the starting position.
What are the best tips for the Bent-Arm Lateral Raise?
The bent-arm position allows for heavier weights than straight-arm.
Think of leading the movement with your elbows.
Keep your wrists neutral throughout the lift.
Great for those who struggle with straight-arm lateral raises.
When to Use the Bent-Arm Lateral Raise
Use bent-arm lateral raises when you want to overload your side delts beyond what straight-arm raises allow. They're excellent for strength-focused side delt work. Some lifters find this position more comfortable on their shoulders than fully extended arms.
Common Bent-Arm Lateral Raise mistakes
Straightening the arms during the raising phase.
On pulling movements like the Bent-Arm Lateral Raise, this mistake typically means your arms are doing work that should come from your Side shoulders (lateral deltoid). Initiate every rep by engaging your Side shoulders (lateral deltoid) first, then let your arms follow.
Lifting hands higher than elbows at the top.
Letting your elbows drift wide during the Bent-Arm Lateral Raise shifts load onto your shoulder joint instead of your Side shoulders (lateral deltoid). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Using momentum to swing the weights up.
Bouncing or using momentum during the Bent-Arm Lateral Raise takes work away from your Side shoulders (lateral deltoid) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Shrugging shoulders instead of raising with delts.
Without proper shoulder positioning during the Bent-Arm Lateral Raise, your Side shoulders (lateral deltoid) can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Bent-Arm Lateral Raise — who it's best for
All fitness levels, especially those seeking heavier lateral raises.
How to Program the Bent-Arm Lateral Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60s.
What are good alternatives to the Bent-Arm Lateral Raise?
Other Variations
- Seated Bent-Arm Lateral Raise
- Cable Bent-Arm Lateral Raise
Frequently Asked Questions About the Bent-Arm Lateral Raise
The Bent-Arm Lateral Raise primarily targets the Side shoulders (lateral deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Bent-Arm Lateral Raise include Traps, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff.
Yes, the Bent-Arm Lateral Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels, especially those seeking heavier lateral raises. Start with lighter weights to master proper form before progressing.
For the Bent-Arm Lateral Raise, the recommended approach depends on your goals. 3-4 sets of 12-15 reps. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Bent-Arm Lateral Raise can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting shoulders.
Good alternatives to the Bent-Arm Lateral Raise include: Lateral Raise, Cable Lateral Raise. These exercises target similar muscle groups as the Bent-Arm Lateral Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Maintain the 90-degree bend throughout.
- Control the weight on the descent.
- Avoid excessive momentum.