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Bent-Arm Lateral Raise And External Rotation

INTERMEDIATE

Bent-Arm Lateral Raise And External Rotation

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.

STRENGTH INTERMEDIATE DUMBBELLS

Demonstration Video

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Target Muscles

Layer 1
DELTS SHOULDERS TRAPS

Instructions

  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.
  2. Raise your elbows and dumbbells up and out to the sides. Pause with your elbows at shoulder level.
  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.

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.

Alternative Exercises

Bent-Over Lateral Raise
INTERMEDIATE

Bent-Over Lateral Raise

STRENGTH DUMBBELLS

Bent-Over Lateral Raise targets your shoulders'' posterior portion and your upper back muscles. This is an excellent exercise to add to an upper-body strengthening routine when your goal is to tone and sculpt your shoulders, arms, and back.

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024