Dumbbell Bent Arm Lateral Raise exercise animation (Hombre)

Dumbbell Bent Arm Lateral Raise

Músculo objetivo
Deltoid Lateral
Músculos sinergistas
Deltoid Anterior, Serratus Anterior
Equipamiento
Dumbbell
Parte del cuerpo
Shoulders
Tipo
Strength

The dumbbell bent arm lateral raise is a shoulder isolation exercise that primarily targets the lateral (side) deltoids, with help from the front deltoids and the serratus anterior. Keeping the elbows bent around 90° shortens the lever, so you can control the movement with less wrist and shoulder strain — making it a smart variation for building shoulder width.

Cómo hacer el Dumbbell Bent Arm Lateral Raise

  1. 1Stand tall with a dumbbell in each hand, feet about hip-width apart and a soft bend in your knees.
  2. 2Bend both elbows to roughly 90° so the dumbbells sit in front of your thighs and your forearms point inward.
  3. 3Brace your core, keep your chest up, and let your shoulders sit down and back away from your ears.
  4. 4Lead with your elbows and raise both arms out to the sides, keeping the 90° elbow bend fixed throughout.
  5. 5Stop when your upper arms reach shoulder height, so your elbows are level with or just below your shoulders.
  6. 6Pause briefly at the top and feel the side delts working, without shrugging your shoulders upward.
  7. 7Lower the dumbbells under control back to the starting position, resisting gravity on the way down.
  8. 8Complete your reps, then set the dumbbells down with control.

Consejos de técnica

  • Lead the movement with your elbows rather than your hands to keep tension on the side delts instead of the traps.
  • Keep the 90° elbow angle locked the whole set; opening or closing it mid-rep changes which muscles do the work.
  • Use a lighter weight than a straight-arm raise feels like it allows — the shorter lever exposes how strong your delts really are.
  • Tilt your pinkies slightly higher than your thumbs at the top to bias the lateral head, but stop short of any shoulder pinch.

Errores comunes

  • Shrugging the shoulders up toward the ears, which shifts the load onto the upper traps and takes it off the side delts.
  • Swinging the torso or bouncing at the hips to throw the weight up, which uses momentum instead of muscle and risks the lower back.
  • Raising the arms well above shoulder height, which stresses the shoulder joint without adding delt work.
  • Letting the elbow angle drift open toward a straight arm, lengthening the lever and turning it into a different, heavier movement.

Preguntas frecuentes

What muscles does the dumbbell bent arm lateral raise work?

It primarily works the lateral (side) deltoids, which build shoulder width. The front deltoids and the serratus anterior assist as synergists.

Why bend the elbows instead of keeping the arms straight?

Bending the elbows to about 90° shortens the lever between the weight and your shoulder, reducing strain on the elbows and shoulder joint and making the movement easier to control with strict form.

How many sets and reps should I do?

Because it isolates a small muscle, 3–4 sets of 12–20 controlled reps with a moderate weight works well. Prioritize feeling the side delts over chasing heavier dumbbells.

Is the dumbbell bent arm lateral raise good for beginners?

Yes. The bent-arm position makes it more forgiving than a straight-arm lateral raise, so it's a beginner-friendly way to learn to isolate the side delts and build shoulder width.

Where should I feel this exercise?

You should feel it on the outer, side portion of your shoulders. If you mostly feel it in your upper traps or neck, lower the weight and stop shrugging at the top of each rep.

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