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Let’s be real for a second: getting into a workout routine can be tough, especially when it feels like there are a million exercises to learn. If you’re like me, you’ve probably seen people at the gym doing bent over lateral raises and wondered, “Am I doing that right?”.
This exercise, while highly effective for building strong, toned shoulders, can be a bit tricky to master. And that’s exactly why we’re here. Think of this as a friendly guide, just like a chat with your best friend who’s really into fitness. By the time you finish reading, you’ll feel ready to nail this move with confidence and perfect form.
Follow These Steps
To really nail your bent over lateral raise form, you need to understand how it works. It’s not just about throwing weights around – it’s about controlled, focused movements that hit the right muscles.
Step 1: Get into Position
Before you even think about lifting those dumbbells, you need to set yourself up correctly:
- Stand with your feet shoulder-width apart. This is your base of support, so make sure you feel stable.
- Hold a dumbbell in each hand. Start with a lighter weight than you think you might need. Form is everything here, and going too heavy too soon will compromise your ability to perform the exercise correctly.
- Hinge at your hips, not your waist. This is key. Bend your knees slightly, and push your hips back as you lower your torso until it’s almost parallel to the floor. Your back should be flat, not rounded, and your core engaged to support your lower back.
- Let your arms hang straight down from your shoulders. Your palms should be facing each other. This is your starting position.
Step 2 – The Raise
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Now that you’re in the right position, it’s time to start the movement.
- Engage your rear deltoids. As you lift the weights, think about pulling your shoulder blades together and down. This will help ensure that the movement is coming from your shoulders and not your traps or lower back.
- Lift your arms to the side. Keep a slight bend in your elbows as you raise the dumbbells out to the sides, in line with your shoulders. Your hands should be moving in a wide arc, and your arms should stay perpendicular to your torso throughout the movement.
- Stop at shoulder height. There’s no need to lift the weights higher than your shoulders. Going too high shifts the work away from your rear deltoids and can strain your neck and traps.
Step 3: The Lowering Phase
Lowering the weights is just as important as lifting them. This is where you can really focus on controlling the movement.
- Lower the weights slowly and with control. Don’t just let gravity do the work. Take your time lowering the dumbbells back to the starting position, keeping tension in your muscles the entire time.
- Keep your core tight. As you lower the weights, make sure your core is engaged, and your back stays flat. This will protect your lower back and help you maintain good form.
- Repeat for the desired number of reps. A good starting point is 10-12 reps for 3 sets, but listen to your body and adjust as needed.
- Warm-Up:
- Arm circles (2 minutes)
- Light dumbbell shoulder presses (2 sets of 15 reps)
- Standing Dumbbell Shoulder Press:
- 4 sets of 8-12 reps
- Bent Over Lateral Raise:
- 4 sets of 10-12 reps
- Front Dumbbell Raise:
- 3 sets of 10-12 reps
- Dumbbell Lateral Raise:
- 3 sets of 10-12 reps
- Face Pulls (using a cable machine):
- 4 sets of 10-15 reps
- Cool-Down:
- Shoulder stretches (5 minutes)
This routine ensures that all parts of your shoulders are targeted, with a special focus on the rear deltoids. Remember, consistency is key, so aim to perform this routine 1-2 times per week for the best results.
Don’t Overlook the Following Mistakes
Here are some common mistakes and how you can avoid them.
Using Too Much Weight
It can be tempting to grab the heaviest dumbbells on the rack, but this exercise is all about control, not brute strength. Using too much weight often leads to swinging or using momentum, which takes the focus away from the rear deltoids and can strain your lower back.
Start light. Seriously, there’s no shame in using 5-pound dumbbells if that’s what allows you to maintain perfect form. As you get stronger, you can gradually increase the weight.
Not Engaging the Core
Your core plays a crucial role in stabilizing your body during the bent over lateral raise. If you’re not engaging your core, you’re putting unnecessary strain on your lower back, which can lead to injury.
Before you start the exercise, take a moment to engage your core. Imagine pulling your belly button in toward your spine. This simple step can make a big difference in protecting your lower back.
Rounding the Back
A rounded back is a recipe for disaster when it comes to any exercise, and the bent over lateral raise is no exception. This mistake often happens when people don’t hinge at the hips correctly or try to lift too much weight.
Focus on your hip hinge. Push your hips back and keep your back flat. If you’re unsure about your form, practice in front of a mirror or ask a trainer for feedback.
Lifting the Weights Too High
When you lift the weights higher than shoulder level, you shift the focus away from your rear deltoids and onto your traps. This not only makes the exercise less effective but can also lead to neck and shoulder strain.
Concentrate on lifting the weights only to shoulder height. If you find it challenging to stop at the right point, try doing the exercise in front of a mirror or with a partner who can give you feedback.
Letting Momentum Take Over
If you’re swinging the weights or using momentum to lift them, you’re missing out on the benefits of the exercise. This often happens when you’re using too much weight or rushing through the reps.
Slow down. Focus on a controlled, steady movement, both on the way up and on the way down. Remember, it’s better to do fewer reps with perfect form than more reps with poor form.
If You Want to Challenge Yourself…
Once you’ve nailed the basic form of the bent over lateral raise, you might be ready to mix things up with some advanced variations. These variations can add new challenges to your routine.
1. Single-Arm Bent Over Lateral Raise
This variation is a great way to focus on each side individually, helping to correct any imbalances between your left and right rear deltoids.
How to do it:
- Perform the exercise as usual, but with one arm at a time.
- You can either let your free hand rest on your knee for support or let it hang by your side.
2. Bent Over Cable Lateral Raise
Using cables instead of dumbbells can provide constant tension throughout the entire range of motion, which can be more challenging for your muscles.
How to do it:
- Set up a cable machine with a low pulley.
- Stand in front of the machine and grab the handle with one hand, crossing your arm in front of your body.
- Perform the lateral raise as usual, but focus on the tension throughout the movement.
3. Seated Bent Over Lateral Raise
The seated variation eliminates the possibility of using momentum from your legs, making it a bit more challenging.
How to do it:
- Sit on the edge of a bench with your feet flat on the floor.
- Bend forward at the hips and perform the lateral raise as usual, but focus on keeping your back flat and your movements controlled.
4. Bent Over Y-Raise
The Y-raise is a variation that involves lifting the weights in a Y-shape, which targets the rear deltoids and also engages the traps and rotator cuff muscles.
How to do it:
- From the bent-over position, instead of lifting your arms out to the sides, lift them at a 45-degree angle so that your body forms a Y shape.
- Keep the movement slow and controlled, and focus on the muscles between your shoulder blades.
Wrapping It Up
We can all agree that sometimes the gym can feel like a chore, especially when you’re working on perfecting form rather than just lifting heavy. But sticking with it is crucial for seeing progress. With the tips and techniques outlined in this guide, you’re well on your way to perfecting your bent over lateral raise and getting the most out of this powerful exercise.
