Dumbbell Standing Bent Arm Lateral Raise

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Hold a dumbbell in each hand with a neutral grip (palms facing your body).
3. Bend your elbows to a 90-degree angle and keep them tucked slightly in front of your torso.
4. Engage your core and pull your shoulder blades slightly back and down.

How to do it

1. Exhale as you lift your elbows out to the sides until they reach shoulder height, maintaining the 90-degree bend throughout the entire movement.
2. Ensure your forearms remain parallel to the floor at the top of the movement, with your elbows and wrists in a straight line.
3. Inhale as you slowly lower the dumbbells back to the starting position under strict control.
4. Maintain a steady tempo, avoiding the use of momentum or swinging the torso.

Form checklist

• Lead the movement with your elbows, not your hands.
• Keep your shoulders depressed; do not shrug your traps toward your ears.
• Maintain the 90-degree angle in your elbows throughout the entire set.
• Keep your wrists firm and neutral to avoid forearm strain.

Pro tips

• Imagine you are pushing your elbows toward the side walls rather than lifting them up to maximize lateral deltoid tension.
• Maintain a very slight forward lean in your torso to better align the lateral deltoid fibers with the line of resistance.

Make it harder

• Incorporate a 2-second isometric hold at the peak of the contraction to increase time under tension.
• Perform a slow 4-second eccentric (lowering) phase to maximize muscle fiber recruitment.

Frequently asked

What muscles does the dumbbell standing bent arm lateral raise work?

The dumbbell standing bent arm lateral raise primarily targets the deltoids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell standing bent arm lateral raise?

The dumbbell standing bent arm lateral raise uses dumbbell.

Is the dumbbell standing bent arm lateral raise good for beginners?

The dumbbell standing bent arm lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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