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Bent-Over Dumbbell Lateral Raise

Bent-over dumbbell lateral raise (rear delt fly). Targets the rear deltoids and upper back, often neglected in pressing-heavy programs. Builds the often-neglected rear deltoids. Improves posture and shoulder health. Balances out chest pressing volume.

How to Do Bent-Over Dumbbell Lateral Raise: Step by Step

  1. Hinge at hips, keep back flat
  2. Slight bend in elbows
  3. Raise dumbbells out and up to sides
  4. Squeeze shoulder blades together

Common Mistakes to Avoid

  • Rounding the lower back
  • Using momentum / swinging
  • Letting elbows drop too low

Bent-Over Dumbbell Lateral Raise Tips

  • Use lighter weight than regular lateral raises
  • Focus on the squeeze at the top
  • Keep your neck neutral

Muscles Worked

shouldersrear delts
Equipment dumbbells
Tracking Count reps

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