Intermediate
Bent-Arm Lateral Raise And External Rotation
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Bent-Arm Lateral Raise and External Rotation is a weightlifting exercise that targets your rear deltoids. Along with your rear delts, it activates muscle groups throughout your body, including your rhomboids, trapezius, triceps, hamstrings, and lower back muscles.
Exercise Instructions
-
Step 1
Stand up, feet shoulder-width apart. Hold dumbbells in each hand at your sides like suitcases. Bend your elbows and do a bicep curl. Your thumbs should point upwards at a 90-degree angle at the elbows. -
Step 2
Raise your elbows and dumbbells up and out to the sides. Pause with your elbows at shoulder level. -
Step 3
Rotate your arms as you lift the dumbbells up. Finish with dumbbells at ear level, palms facing forward. Reverse the movement and return to the starting position.
Muscle Groups
Bent-Arm Lateral Raise And External Rotation targets Delts, Shoulders, Traps as seen below.
Exercise Tips
- Do not use any momentum to lift the dumbbells.
- Hold the dumbbells at the top for a second and tighten your shoulder muscles.
- Maintain consistent elbow flexion as you lift the dumbbells.
Bent-Over Lateral Raise
Intermediate
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