Dumbbell Bent Arm Lateral Raise

Beginner Isolation

Dumbbells
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A lateral raise with the elbows held at about 90 degrees, targeting the lateral delts. The shorter lever lets you raise heavier dumbbells than in a straight-arm raise while keeping the work on the side of the shoulder.

Also known as: bent arm lateral raise, bent arm dumbbell lateral raise, dumbbell bent elbow lateral raise

How to do the Dumbbell Bent Arm Lateral Raise

  1. Stand with elbows bent 90 degrees, a dumbbell in each hand.
  2. Raise your arms out to the sides until upper arms reach shoulder height.
  3. Focus on moving your elbows, not your hands, during the lift.
  4. Slowly lower the dumbbells back down to your starting position.
Full technique — 6 steps
  1. Stand tall with feet hip-width apart and a dumbbell in each hand.
  2. Bend your elbows to about 90 degrees with upper arms at your sides and palms facing each other.
  3. Set your shoulders down and keep your forearms pointing forward.
  4. Raise both upper arms out to the sides while holding the same elbow angle.
  5. Lift until your upper arms reach about shoulder height without turning it into a shrug.
  6. Lower your upper arms back to your sides along the same path with steady control.

Common mistakes

  • Swinging the torso for momentum
  • Shrugging into the top
  • Straightening or curling the elbows
  • Lifting well above shoulder height
  • Letting elbows drift forward

Form cues

  • Hold the 90-degree elbow
  • Keep shoulders down
  • Stop at shoulder height
  • Raise out, not forward

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Resistance bands

Kettlebell

Cable machine

Weight plates

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. Easier Bodyweight Lateral Raise Beginner
  2. This exercise Dumbbell Bent Arm Lateral Raise Beginner
  3. Harder Dumbbell Lateral to Front Raise Beginner
  4. Harder Seated Dumbbell Swing Lateral Raise Intermediate

Too hard for now? Start with the Bodyweight Lateral Raise.

Quick answers

What muscles does the Dumbbell Bent Arm Lateral Raise work?

Primary: Side delts 10/10. Also works: Front delts 5/10, Traps 5/10, Supraspinatus 5/10, Rear delts 3/10.

When should I do the Dumbbell Bent Arm Lateral Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

How many sets and reps of the Dumbbell Bent Arm Lateral Raise?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Dumbbell Bent Arm Lateral Raise?

Resistance bands: Seated Resistance Band Lateral Raise. Kettlebell: Kettlebell Lateral Raise, Kettlebell Long Lever Lateral Raise. Cable machine: Leaning Cable Lateral Raise. Weight plates: Plate Overhead Lateral Raise.

What is an easier version of the Dumbbell Bent Arm Lateral Raise?

Bodyweight Lateral Raise (Beginner).

What is a harder version of the Dumbbell Bent Arm Lateral Raise?

Dumbbell Lateral to Front Raise (Beginner), Seated Dumbbell Swing Lateral Raise (Intermediate).

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