Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Bent-Arm Lateral Raise
Dumbbell isolation exercise that targets lateral deltoids for shoulder width and definition, using bent elbows to shorten the lever arm and reduce rotator cuff strain.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts
Shoulders
6/10Anterior Delts
Traps
4/10Upper Traps
Forearms
3/10Flexors
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, slight knee bend, holding dumbbells at sides with elbows bent at 90 degrees and palms facing in.
- Bend elbows to 90 degrees and keep fixed.
- Exhale and raise arms out to sides, leading with elbows.
- Lift until upper arms are parallel to floor.
- Squeeze shoulders at top.
- Inhale and lower weights controlled to start.
- Repeat for reps.
Coaching Tips
Form Cues
- Lead with elbows
- Keep elbows bent
- Shoulders down
- Core tight
- Controlled descent
Breathing
Inhale during descent, exhale during ascent while bracing core.
Tempo
2-1-2
Range of Motion
From arms at sides with elbows bent to upper arms parallel to floor, wrists above elbows.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Stop if shoulder pain occurs
- Maintain neutral spine
- Depress shoulders to avoid trap dominance
- Consult doctor for rotator cuff issues
Spotting
Spotting not typically required; use lighter weights or safeties if needed for heavier loads.
Common Mistakes
- Swinging with momentum
- Shrugging shoulders
- Excessive arm height
- Straightening elbows
- Leaning torso
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Acute elbow pain
Flexibility Needed
- Shoulder abduction to 90 degrees
Build Up First
- Basic shoulder stability
- Proper grip strength
Also known as
Bent-Arm Side Raise, Dumbbell Lateral Raise Bent Elbows, Bent Elbow Lateral Raise
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Single-Arm Lateral Raise
Dumbbells
Shoulders
Dumbbell Lateral Raise
Dumbbells
Shoulders
Dumbbell Lateral Raise
Dumbbells
Shoulders
Dumbbell Leaning Single-Arm Lateral Raise
Dumbbells
Shoulders
Dumbbell Full Can Lateral Raise
Dumbbells
Shoulders
Dumbbell Incline Lateral Raise
Dumbbells, Incline Bench
Shoulders
Dumbbell Alternate Lateral Raise
Dumbbells
Shoulders
Dumbbell Lateral Raise on Stability Ball
Dumbbells, Stability Ball
Shoulders
Dumbbell Incline Bench Y Raise
Dumbbells, Incline Bench
Shoulders
Dumbbell Incline Bench Y Raise
Dumbbells, Incline Bench
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
