Dumbbell Standing Bent Arm Lateral Raise
- Músculo objetivo
- Deltoid Lateral
- Músculos sinergistas
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The dumbbell standing bent arm lateral raise is a shoulder isolation exercise that targets the lateral (side) deltoid, with the front deltoid, upper traps, and rotator cuff assisting. Bending your elbows to about 90° shortens the lever, so you can control the dumbbells and keep tension on the side delts to build wider, rounder shoulders.
Cómo hacer el Dumbbell Standing Bent Arm Lateral Raise
- 1Stand tall with your feet hip-width apart, core braced, and a dumbbell in each hand at your sides.
- 2Bend your elbows to roughly 90° and keep that angle fixed for the whole set, palms facing your torso.
- 3Lead with your elbows and raise the dumbbells out to your sides until your upper arms reach about shoulder height.
- 4Keep your wrists and elbows level so the weights stay in line with your shoulders, not drifting forward.
- 5Pause briefly at the top while keeping your traps relaxed and the work in your side delts.
- 6Lower the dumbbells under control back to your sides, resisting the descent.
- 7Complete 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 lateral deltoid.
- Keep a slight forward lean from the hips so the side delts, not the front delts, do the work.
- Use a controlled tempo and stop at shoulder height — going higher shifts the load onto the traps.
- Pick a weight you can lift without swinging; the bent-arm version is meant to feel cleaner and more controlled than a straight-arm raise.
Errores comunes
- Swinging the torso to throw the weights up, which uses momentum instead of the side delts and risks the lower back.
- Shrugging the shoulders toward the ears, which hands the work to the upper traps and takes it off the delts.
- Raising the arms above shoulder height, which loads the joint and shifts emphasis away from the lateral deltoid.
- Letting the elbow angle open up mid-rep, which lengthens the lever and turns it into a different, harder movement.
Preguntas frecuentes
What muscles does the dumbbell standing bent arm lateral raise work?
It primarily targets the lateral (side) deltoid, with the front deltoid, upper and lower trapezius, serratus anterior, and rotator cuff muscles (infraspinatus, teres minor) assisting to stabilize the shoulder.
Why bend the arms on a lateral raise?
Bending the elbows to about 90° shortens the lever between the shoulder and the dumbbell, so the weight feels lighter and you can keep the movement controlled and focused on the side delts.
How high should I raise the dumbbells?
Raise your upper arms to about shoulder height and stop there. Going higher recruits the traps and stresses the shoulder joint without adding work for the lateral deltoid.
How many sets and reps should I do?
As an isolation move, it responds well to higher reps — around 3 sets of 12 to 20 reps with a moderate weight and strict form is a good starting range.
