Movement overview

Bent-over lateral raises target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed by bending at the hips with a neutral spine and lifting weights to the side, focusing on shoulder abduction.

Step-by-step cues

1. Stand with feet shoulder-width apart and hold a dumbbell in each hand.
2. Bend at the hips, keeping your back straight and knees slightly bent, until your torso is nearly parallel to the floor.
3. Let the dumbbells hang directly below your shoulders with palms facing each other.
4. Engage your core and keep your neck in line with your spine.
5. Raise the dumbbells out to the sides until your arms are parallel to the floor, keeping a slight bend in your elbows.
6. Pause briefly at the top of the movement, then slowly lower the weights back to the starting position.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine throughout the exercise to avoid strain on your lower back.
• Focus on squeezing your shoulder blades together at the top of the movement for maximum engagement of the upper back muscles.
• Control the descent of the weights to maximize muscle tension and prevent injury.
• Keep your movements slow and controlled; avoid using momentum to lift the weights.
• Ensure that your head remains in a neutral position by looking at a spot on the floor a few feet in front of you.