Dumbbell Bent Over Laterals

bent over laterals
Exercise Profile

Primary Muscle Group(s): Shoulders (Rear)

Secondary Muscle Group(s): Trapezius

Exercise Instructions

1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.

2. Bend over until your body is roughly parallel to the ground or slightly above. Your chest should almost be touching your thighs.

3. In a controlled fashion, raise the dumbbells with both hands using your shoulders, out and away from the body. You should raise the dumbbells to each side until they are parallel with the upper back.

4. Pause for a moment and slowly lower the weight to the initial position.


The bent over lateral raise directly hits the rear deltoids (Shoulders). Considered an isolation exercise, it also exercises the trapezius muscles, which are considered secondary muscles. This exercise also hits the side deltoids as well.

There are many variations of this exercise, and can be done seated or bent over. I personally prefer to to them seated since I can concentrate on my form and technique, which is very important for this exercise.

Remember, you don't need to go very heavy in order to get the benefit from this exercise. Practice good form and you'll get the most from this exercise.

Press play to view an instructional video on how to properly perform the bent over lateral.

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