Bent-Over Lateral Raises

A shoulder isolation exercise performed in a bent-over position on a bench where you raise dumbbells out to the sides. This movement isolates the rear deltoids and middle back.

Instructions

1. Sit on the edge of a bench while holding dumbbells in each hand.
2. Bend forward as far as possible while keeping good posture, with arms slightly bent at the elbow.
3. Your torso should be nearly parallel to the ground or as close as comfortable.
4. Let the dumbbells hang straight down from your shoulders.
5. Keeping the slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the ground.
6. Focus on using your shoulder muscles to perform the movement.
7. Pause briefly at the top of the movement.
8. Lower the dumbbells back to the starting position in a controlled manner and repeat.

Tips

• Maintain the bent-forward position throughout the set
• Keep elbows slightly bent but constant throughout the movement
• Focus on rear shoulder contraction, not arm strength
• Use moderate weight to maintain strict form
• This is an excellent isolation exercise for rear deltoid development