Lateral Raise Bent Arms

Instructions

1
Sit upright on a bench or plyo box with feet flat on the ground, maintaining neutral spine alignment and engaged core throughout the movement
2
Position arms at shoulder height with elbows bent at 90 degrees, palms facing forward in a ready position for horizontal abduction
3
Lower both arms in a controlled manner by rotating at the shoulder joint, bringing arms forward across the body while maintaining slight elbow bend, feeling a gentle stretch in the rear deltoids
4
Drive arms laterally and backward through shoulder horizontal abduction, squeezing rear and middle deltoids at the peak contraction before returning to the starting position with control
PRIMARY MUSCLESDeltoids
SECONDARY MUSCLESRotator Cuff, Trapezius, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Deltoids, the Lateral Raise Bent Arms is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Shoulders, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Significantly enhances the structural integrity and power of the Deltoids.
  • Improves overall Shoulders stability and proprioception during heavy loads.
  • Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.

Pro Tips

Control the eccentric (lowering) phase of the Lateral Raise Bent Arms for 3-4 seconds to drastically increase time under tension.

Exercise Variations

  • Dumbbell Lateral Raise Bent Arms
  • Cable Lateral Raise Bent Arms
  • Banded Lateral Raise Bent Arms

Beginner Tips

If you are new to the Lateral Raise Bent Arms , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions