Seated Dumbbell Bent-Over Lateral Raise
oec:seated-dumbbell-bent-over-lateral-raise
An isolation exercise performed seated and hinged forward to target the posterior deltoids and upper back musculature.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Seated Bent-Over Dumbbell Lateral Raise, Seated Dumbbell Rear Delt Raise, Seated Dumbbell Rear Delt Fly, Seated Dumbbell Reverse Fly, Bent-over Lateral Raises
How to do it
Setup
- Sit on the edge of a flat bench with your feet flat on the floor and positioned close together.
- Hold a dumbbell in each hand and hinge forward at the hips until your torso rests on or is close to your thighs.
- Let the weights hang below your thighs with your palms facing each other or facing backward, maintaining a slight, fixed bend in your elbows.
Movement
- Raise your arms out to the sides in a wide arc by driving your elbows upward and outward.
- Continue raising until your upper arms are roughly parallel to the floor, focusing on contracting the rear deltoids.
- Pause briefly at the top of the movement without shrugging your shoulders.
- Lower the dumbbells under control along the same wide path back to the starting hanging position.
Breathing
Exhale as you raise the dumbbells out to the sides, and inhale as you lower them under control.
Cues
- Lead with the elbows
- Reach wide toward the walls
- Keep your chest anchored to your thighs
Common faults
- Swinging the torso upward to heave the weights up with momentum.
- Keep your chest firmly pressed against or resting over your thighs throughout the entire set.
- Bending the elbows excessively and turning the raise into a row.
- Lock your elbows in a slight, fixed bend and focus on sweeping your arms wide.
- Shrugging the shoulders up toward the ears, shifting tension to the upper traps.
- Keep your shoulder blades depressed away from your ears as you sweep your arms outward.
Safety
- Select light to moderate weights to ensure strict execution and prevent excessive neck or lower back strain.
Muscles
Joints
- Shoulder: Horizontal abduction
- Shoulder blade: Retraction
- Elbow: Isometric stabilization
Details
- Movement
- Shoulder raise isolation, Pull, Horizontal pull
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Dumbbell; Flat bench or Chair
- Record
- Repetitions and Load
- Load
- external, per implement
Related
- variation of Dumbbell Bent-Over Reverse Fly
- substitute for Dumbbell Bent-Over Reverse Fly
- substitute for Seated Bent-Over Dumbbell Rear Delt Raise
- substitute for Dumbbell Seated Rear Delt Raise
- substitute for Cable Rear Delt Fly
- substitute for Cable Reverse Fly
- substitute for Machine Reverse Fly
Sources
- wger: Bent-over Lateral Raises, by apeschel (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.