Use coupon code: HOLI21 and get additional 21% OFF on all products.

All About Bent-Over Lateral Raises

All About Bent-Over Lateral Raises

There are a lot of reasons why you should add bent-over lateral raises into your workout routine. From the front, your delts may look ravishing- big, strong, and full. But as your turn back, it seems like balloons have deflated, and your delts have disappeared! For the rear head of the deltoid muscles, you must include bent-over lateral raises because the lower chest workouts along with shoulder workouts do not hit deltoids with anterior and middle delts. This is why the rear angle deserves attention, and there is no better way than bent over lateral raises to compensate for the deltoid workouts. This article will deliver you all the essential information regarding bent-over lateral raises. So, stay tuned till the end!

What Are Bent Over Lateral Raises?

Simply put, bent over lateral raises is a weight lifting workout that puts your rear deltoids at work. Not only the rear deltoids, bent over lateral raises, also activates several muscle groups in the body that ultimately increase strength and hypertrophy. Rear deltoids are muscles found at the back and are small in size. So, you can incorporate the workout in the upper/lower split routine easily.

The major muscle groups that bent over lateral raises hit hard include rhomboid, triceps, trapezius, lower back muscles, and hamstrings. Apart from enhancing athletic performance, bent over lateral raises also improve the posture and backside poses. The deltoid exercise is basically a variation of the move of the traditional lateral raises. To be specific, the bent-over lateral raises hit the following muscle groups-

  • Posterior Deltoid (Back)
  • Lateral Deltoid (Lateral)
  • Trapezius
  • Rhomboids

How To Perform Bent Over Lateral Raise?

Brace yourself for bent-over lateral raises and begin with suitable weights. The ideal sets for a beginner’s workout routine to train delts are 2–3 sets with 8–12 repetitions. Remember, the weights must allow you to retain the right technique throughout the workout. Follow the below-given guidelines to perform standard dumbbells bent-over lateral raises-

  • Stand feet width apart and grab dumbbells in each hand. With a little bend in the knees, bring your shoulders directly over your Start by grabbing a pair of dumbbells and stand with your feet shoulder-width apart and a slight bend in your knees. With a neutral head and neck position, your shoulders should be directly over your hips. Tuck your chin throughout the movement in a way like you hold an egg under the chin.
  • Create a solid position by gripping the floor with the feet and evenly distributing your weight. Next, hinge your hips while you maintain a neutral spine to execute a solid bent-over lateral raise. Finally, with the shins vertical, keep your upper body at a 45-degree angle. At this position, your legs should be extremely supportive of the move.
  • With the elbows slightly flexed, keep your arms straight and palms facing each other. This is the time to engage lats as you rotate your shoulders outwards. Keep the shoulder blades in a neutral position. Make sure you start all the reps from this position only.
  • At this bent-over lateral raise workout position, squeeze your deltoids to give thrust for an upward movement. Next, raise your arms till your upper arm is even with the back. Your shoulder blades should retract while you raise the dumbbells. Hands should be below the upper arm as you pause the movement.
  • Bringing the dumbbells back to the starting position, lower your arms slowly. During this movement, protract your shoulder blades. Make sure you do not exert the tension in your posterior deltoids while lowering the dumbbells.

Bent-Over Lateral Raise Variations-

Although the standard standing bent-over lateral raises are the most popular ones, you can absolutely try other variations to deliver the deltoids greater hypertrophy. In addition, the exercise is compatible with other back exercises such as lat workouts. However, make sure you warm up before these exercises and take proper rest to boost muscle recovery.

Seated Bent-over Lateral Raises-

Seated Bent-over Lateral Raises

Sit on the edge of a solid flat chair or bench to perform this workout. Then follow the same instructions given for the standard standing bent-over lateral raise.

Prone Bent Over Lateral Raise On An Incline Bench-

Prone Bent Over Lateral Raise On An Incline Bench

This variation of the deltoid workout helps sustain alignment and proper form. It also avoids unnecessary movement of the torso or using momentum to execute the exercise. To perform prone bent over lateral raise, first, lie facedown on an incline bench. Then follow the same directions given for the standing bent-over lateral raise. Press your chest strongly against the incline bench pad throughout the exercise.

If you don’t have access to an incline bench, try keeping your forehead on a high table or a sturdy box. Don’t let the forehead move from the surface to avoid posture faults for the upper body and execute the prone bent over lateral raise correctly.

Execute Bent Over Lateral Raises Correctly With These Tips-

To some people, the bent-over lateral raise can be a complex exercise. They do not consider it a part of the best and easiest workout category. That is why many people exclude it from their workout routine and ignore their delts. Some people cannot see effective results even after continuously performing the exercise because of faulty technique. You’ll not make that mistake if you know the right technique and efficiency-generating tips.

  • Avoid using very heavy weights- Too heavy weights may make you compromise your form and cause a swing or bounce during the bent-over lateral raises. Use momentum only when you lift, and remember your aim is to keep the body stiff. In addition to this, lighter weights give you the liberty to do more reps than heavy weights. Lighter weights also bring along the advantage of the control and directly targeting the deltoids to strengthen them.
  • Stabilize your body by drawing the shoulder blades back and forth. And, do not forget to press them together at the top of the movement.
  • Keep the upper arms perpendicular to the torso while performing bent-over lateral raises. This will avoid the pressure on the back muscles and latissimus dorsi to complete the exercise.
  • Prevent hyperextension by keeping a slight bend in the knees. This will help you keep the back stiff. If the lower back forms a round shape, then raise your torso a bit or slightly bend the knees.

Benefits of Bent-Over Lateral Raises

Benefits of Bent-Over Lateral Raises

Much like the bodyweight workouts, bent over lateral raises use the body muscles and inherent power to generate strength and endurance. Apart from the number of benefits the exercise and its variations hold, the major ones are given below-

1. Builds Strong Deltoids

Strong deltoids mean strengthening the shoulder and upper back muscles. Bent over lateral raise delivers the strength to the upper body and makes the upper back’s appearance bigger and sculpted.

2. Prevents Injury

Building deltoids strong lowers the risks of injuries along with refining the posture. This way, it also ensures symmetry and alignment of the body.

3. Puts Multiple Back Muscles at Work

Bent over lateral raises efficiently isolate the posterior deltoids; however, the workout does not fall short to work on rhomboids, trapezius, and latissimus dorsi as well. This improves daily athletic movements such as pushing, pulling, overhead motions, refining alignment, and mobility.

4. Provide Power for Weightlifting

Strength training and weightlifting demands stability and energy. Performing deadlifts, bench press, push-ups, dips, etc., all get to benefit from the strength-building of bent-over lateral raises.

Also See: When To Drink Protein Shake Before or After Workout?


The focus of bent-over lateral raises on the rear deltoids helps strengthen, tone, and stabilize the upper body in a synchronized manner. Although mostly safe for everyone, you must consult a professional trainer or doctor if you have any injuries or underlying medical concerns. But once you stay thorough with the bent-over lateral raises, you will gradually realize how it safeguards you from injuries, eases the daily pull, push, and overhead movements, improving your athletic performance. Consider working with a fitness expert before adding bent-over lateral raises. Also, tell us your thoughts on it in the comments section below!

Leave a Reply

Your email address will not be published. Required fields are marked *