Zirv Fitness
Strength exercise

Dumbbell Bent Over Lateral Raise

How to do it

  1. Hold a dumbbell in each hand and hinge forward from the hips until the chest is close to parallel with the floor.
  2. Let the dumbbells hang directly below the shoulders with elbows slightly bent and shoulder blades set down.
  3. Brace the core and keep a flat back to hold the bent over position stable throughout the set.
  4. Raise both dumbbells out to the sides and back over a slow two count, driving the movement from the rear deltoids.
  5. Pause for a full second at the top where the arms are roughly in line with the torso.
  6. Lower the dumbbells back down over a slow three count, resisting gravity the entire way.

Muscles worked

Posterior DeltoidRear portion of the shoulder muscle responsible for shoulder extension and external rotation. All Posterior Deltoid exercises
RhomboidsMuscles between the spine and scapula responsible for scapular retraction. All Rhomboids exercises

Related Rear Delts exercises

Cable Face PullCable Rear Delt FlyCable Seated Elbows-Out RowDumbbell Rear Delt RowDumbbell Reverse FlyHumble Row
Type
Strength
Equipment
Dumbbells
Primary muscles
Posterior Deltoid, Rhomboids
Measured in
Reps and weight