Dumbbell Bent Arm Lateral Raise

Dumbbell Bent Arm Lateral Raise

The Dumbbell Bent Arm Lateral Raise is an effective upper body exercise that primarily targets the deltoid muscles located in the shoulders. This exercise can help improve shoulder stability and strength, as well as enhance overall upper body aesthetics. To perform the Dumbbell Bent Arm Lateral Raise, you will need a pair of dumbbells and a flat surface, such as the floor or a bench. The starting position involves standing or sitting with a dumbbell in each hand, arms extended downward, palms facing your body, and a slight bend in the elbows. From here, you will engage your core and lift the dumbbells out to the side while maintaining the bent arm position, until your upper arms are parallel to the ground. It's important to focus on maintaining control throughout the movement and avoiding swinging or using momentum to lift the weights. Once you reach the top position, slowly lower the dumbbells back to the starting position and repeat for the desired number of repetitions. As with any exercise, it's crucial to use proper form and technique to maximize results and reduce the risk of injury. If you're new to this exercise, start with lighter weights and gradually increase as your strength and control improve. Remember to breathe properly throughout the movement and listen to your body, modifying or stopping the exercise if you experience any discomfort or pain. Incorporating the Dumbbell Bent Arm Lateral Raise into your workout routine can be a fantastic way to strengthen and sculpt your shoulder muscles. Just be sure to pair it with a balanced and well-rounded fitness program that includes exercises targeting other major muscle groups, as well as proper nutrition and rest for optimal fitness and health.


  • Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand, palms facing inward.
  • Keep your back straight and your core engaged throughout the exercise.
  • Flex your elbows slightly and lift your arms straight out to the sides until they are parallel to the floor.
  • Pause for a brief moment at the top of the movement and squeeze your shoulder blades together.
  • Slowly lower the dumbbells back to the starting position, controlling the movement with your shoulder muscles.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form by keeping your back straight and shoulders down throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Focus on squeezing your shoulder blades together as you lift the dumbbells.
  • Use a controlled and smooth motion, avoiding any jerking movements.
  • Breathe out as you lift the dumbbells and breathe in as you lower them.
  • Start with lighter weights and gradually increase the resistance as you become stronger.
  • Keep your elbows slightly bent throughout the exercise to reduce strain on your joints.
  • Perform the exercise in front of a mirror to ensure proper alignment.
  • Start with a comfortable range of motion and gradually increase it as your flexibility improves.
  • Avoid using momentum to lift the weight, instead rely on your muscles for the movement.


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