Bent Over Lateral Raises

BENT OVER LATERAL RAISES

Muscles used

bent over lateral raises

Bent over lateral raises are lateral raises performed leaning forward.  Ideally you want your torso to be parallel with the floor.

This variation works on the posterior deltoid – so that’s the back of your shoulder and the rest of your back.

 

How to perform bent over lateral raises

Start by holding a pair of dumbbells straight down by your sides with your wrists facing your body and each other.

Lean forward with your feet shoulder width apart and bring your torso parallel with the floor.  Let your arms fall straight down in front of you so that they are fully extended towards the floor. – You should maintain this posture throughout this exercise.

To begin the exercise; bring both arms up straight out to the side, stopping when your arm is parallel with the floor.  Come back down to start position and go for reps.

Bent over lateral raises: Common mistakes to avoid

It should be noted that sloppy form on any exercise is not recommended.  If you are performing your bent over lateral raises with incorrect form, it is likely that you will poorly engage the intended muscle groups.  Poor muscle engagement will hinder your gains at best and result in injury at worst. 

When performing the exercise; always keep the muscle you intend to work in mind.  This is the ideal way to ensure best results.  Use the illustration above as a guide.

Finally; you should avoid using momentum and taking your body with the weight.   This exercise requires you to move only at your shoulders.

Reps and sets

 Your bent over lateral raises should be worked into your overall bigger picture.  How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point.   For the purpose of laying a solid foundation to build upon; don’t over complicate things.  The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals.

Beyond bent over lateral raises...

Check out more shoulder exercises and of course, be sure to track your lifts.

More shoulder exercises coming soon...

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