Bent-Arm Lateral Raise
Primary
Shoulders
Secondary
Traps
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
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Use as an alternative to straight-arm lateral raises. The Bent-Arm Lateral Raise — a isolation pulling movement — is one of the most effective ways to train your shoulders, with secondary work on your Traps.
Everything You Need to Know About the Bent-Arm Lateral Raise
The Bent-Arm Lateral Raise is a good for beginners exercise that targets your Side shoulders (lateral deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as an alternative to straight-arm lateral raises. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels, especially those seeking heavier lateral raises. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Bent-Arm Lateral Raise — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Bent-Arm Lateral Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Maintain the 90-degree bend throughout.
- Control the weight on the descent.
- Avoid excessive momentum.