Exercise guide
Dumbbell Bent Arm Lateral Raise
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
The bent arm lateral raise targets the lateral deltoids while shortening the lever arm, allowing for better control and reduced joint stress compared to the straight-arm version. This variation is highly effective for isolating the side shoulder for increased width and stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Bend your elbows to a 90-degree angle and keep this bend fixed throughout the set.
- Engage your core and maintain a slight forward lean from the hips with a neutral spine.
How to do it
- Exhale as you lift your elbows out to the sides until they reach shoulder height, keeping the 90-degree bend constant.
- Lead the movement with your elbows, ensuring they remain higher than or level with your wrists.
- Inhale as you slowly lower the dumbbells back to the starting position using a controlled 2-second eccentric phase.
Form checklist
- Maintain the 90-degree elbow angle; do not let the arms straighten or close further.
- Keep your shoulders depressed and avoid shrugging toward your ears.
- Minimize torso movement and avoid using momentum to swing the weights up.
- Stop the movement when your upper arms are parallel to the floor.
Pro tips
- Focus on 'pushing' your elbows out toward the side walls rather than just lifting the weights up.
- At the top of the movement, slightly tilt the dumbbells as if pouring water from a pitcher to maximize lateral deltoid recruitment.
Make it harder
- Add a 2-second isometric pause at the top of each repetition to increase time under tension.
- Perform the movement seated on a bench to completely eliminate any assistance from the lower body.
Frequently asked
- What muscles does the dumbbell bent arm lateral raise work?
- The dumbbell bent arm lateral raise primarily targets the deltoids, and also works the trapezius as secondary muscles.
- What equipment do you need for the dumbbell bent arm lateral raise?
- The dumbbell bent arm lateral raise uses dumbbell.
- Is the dumbbell bent arm lateral raise good for beginners?
- Yes. The dumbbell bent arm lateral raise is a beginner-friendly movement and a strong foundation to build on.