What Muscles Do Bent Over Lateral Raises Work?

The bent over lateral raise is ideally good for strengthening and pumping the shoulder muscles. This exercise defines your shoulder muscles and makes them bigger. This article discusses the muscles worked by the bent over lateral raise. The rest of the article has different exercises that work the same muscles as the lateral raise.

There are lateral raise exercise variations such as seated bent-over lateral raise, bent over cable lateral raise, dumbbell lateral raise, and many others. In addition to that, the article includes alternative exercises that you can do such as the resistance band reverse fly, among others. These exercises are fully discussed with the instructions that you can follow to execute them properly.

Dumbbell Lateral Raise.

The dumbbell lateral raise exercise isolates your shoulder muscles. It makes them stronger and bigger.  Additionally, it gives your upper body the ‘V’ shape. To do the exercise, follow the steps below;

1. While holding the dumbbells in your hands, stand with your feet at shoulder width apart. Keep the dumbbells hanging by your sides with your palms facing each other.
2. Raise your arms up until they are fully stretched and parallel to the ground. Pause for a second.
3. Lower the dumbbells to the starting position.
4. Repeat to reach the number of your desired sets and reps.

Bent Over Lateral Raise Vs Reverse Fly.

The bent over lateral raise targets the deltoids muscles. On top of that, it also works the arms and trap. The bent over reverse fly also works the similar muscles as the bent-over lateral raise. The difference between these two exercises is the position and movement of the arms when exercises. In addition to that, the difference between the two exercises is that the bent-over lateral raise works the anterior deltoids. Then the reverse fly works the posterior deltoid.

To do the bent over lateral raise exercise, follow the steps below;

1. Holding a pair of dumbbells, stand with your feet at shoulder width apart.
2. Bend your body until your torso is parallel to the ground.
3. Keep your arms hanging with the palms facing each other. Avoid locking your elbows.
4. Raise your arms sideways to the shoulder height or until the arms are parallel to the ground. Make your rear delts flex at the top of the movement.
5. Return the weight to the starting position. Pause for a second and repeat as much as you can.

To do the reverse fly follow; the steps below;

1. Grasp a pair of dumbbells and keep your feet at shoulder width apart. You can bend your knees a bit.
2. Then bend your body at your hips and hang your arms towards the floor.
3. Raise the weight with your arms until they are parallel to the ground.
4. Reverse the movement to the starting position.
5. Repeat as much as you can.

Bent-Over Lateral Raise Muscles Worked.

If you want to make your shoulders broader and big, you should try the bent-over lateral raise. This exercise mainly targets the deltoids muscles. The muscles are on top of your shoulders, and they can make your posture great if you keep them in good shape. The delts define your upper look.

Additionally, the bent-over lateral raise also works the traps. As you raise the weight up and down, you engage the serratus anterior muscles. The serratus muscles are the other muscles that get worked as they contribute to the movement of the shoulders.

Bent Over Lateral Raise Alternative.

There are different exercises that you can do in place of the bent-over lateral raise. These exercises also work similar muscles such as the traps, delts, serratus anterior, and biceps. Below are the alternative exercises that you can do;

Dumbbell Lateral Raise.

The dumbbell lateral raise primarily targets the deltoids muscles. Other muscles that get worked by this exercise include the serratus anterior, traps, and arm muscles. To do the exercise; follow the steps below;

1. Holding a pair of dumbbells, stand with your feet at shoulder width apart. Make sure that your arms are hanging and your hands are facing inward.
2. Lift the dumbbells up until the arms are parallel to the ground or are at shoulder level. Pause for a second at the top of the movement.
3. Finally, lower the dumbbells to the starting position.
4. Repeat.

One Arm Bent Over Lateral Raise.

This is the variation of a lateral raise. As such, the exercise works the same muscles as the lateral raise. In addition, another benefit of doing this exercise is that it strengthens your back and upper body muscles such as the chest and the arms. To do the exercise; follow the steps below;

1. Holding a dumbbell in your hand, stand with your feet at hip width distance.
2. Bend your body so that the torso is parallel to the ground. You can place the other hand on your waist for balance.
3. Bring the dumbbell in front of you around the knee.
4. Then raise the hand with a dumbbell up to shoulder height. Pause for a second.
5. Return the weight to the starting position
6. Repeat and then exercise the other hand.

Resistance Band Reverse Fly.

This is an interesting exercise that you can do while seated or standing. You can also do it using a resistance band if you cannot access a cable machine.

Interestingly, the resistance band reverse fly works the same muscles as the lateral raise. To do the exercise; follow the steps below;

1. Keep your feet at shoulder width apart and bend your knees a bit.
2. Then hold the resistance band in front of your body keep your arms fully stretched and parallel to the ground. Don’t lock your elbows.
3. Then open your arms sideways until the band is across your chest with your arms fully stretched. Keep your spine in a neutral position.
4. Return the arms to the starting position.
5. Repeat as much as you can.

Bent Over Cable Lateral Raise.

This exercise works the shoulder muscles, traps, and the lower back. To do the exercise, follow the instructions below;

1. Set the cables at the low pulley and choose the weight that you are comfortable with.
2. Stand in between the sides of a cable machine and keep your feet at shoulder width distance apart.
3. Bend your knees a bit and then bend your body at the waist area.
4. Then grasp the cable with the opposite hand so that the cable cross in front of your body.
5. Raise the arms and keep them straight until they are parallel to the ground.
6. Repeat as much as you can.

Bent Over Front Raise.

The bent over front raise exercise also targets the deltoids muscles. Additionally, other muscles that you engage when doing the exercise include the serratus anterior, pecs, and biceps. To do the exercise, follow the instructions below;

1. Hold a pair of dumbbells with an overhand grip and stand with your feet at shoulder width distance.
2. Bend your knees a bit and bend your body at hips to make your upper body vertical, not parallel to the ground.
3. Keep your arms hanging in front of you and keep the dumbbells close to each other.
4. Then raise the dumbbells and keep them close to each other until they are over your head. Keep your arms fully stretched as you raise the weight.
5. Return the dumbbells to the starting position and keep your dumbbells close to each other.
6. Repeat the movement as much as you can.

Seated Bent Over Lateral Raise.

The seated bent over lateral raise is good for exercising the deltoids, teres minor, rhomboids, and other shoulder muscles. This exercise is also known as the bent over dumbbell lateral raise. To do the exercise, imagine yourself doing the lateral raise while standing. Follow the instructions below;

1. Sit on a bench and get your feet planted on the ground.
2. Grasp the dumbbells and bring your upper body forward a bit.
3. Raise the dumbbells up until your arms are parallel to the ground with the palms facing down.
4. Pause at the top of the movement for a second and squeeze your arms.
5. Return your arms to the starting position.
6. Repeat as much as you can.

Bent Over Dumbbell Lateral Raise Muscles Worked.

The bent over dumbbell lateral raise exercise primarily targets the deltoids muscles. Besides that, it also works the serratus anterior, biceps, traps, pecs, teres minor, and the back muscles. The fact that your body will be bent, the exercise also works your core and hamstrings.

On Bench.

This is another lateral raise variation. It also works with the deltoid muscles. You will need an inclined bench to do the exercise. Follow the instructions below;

1. Sit on the bench and keep your legs split on the side of the bench.
2. Position your chest on the upper side of the bench.
3. Grab the dumbbells and let your arms hang towards the ground with your elbows slightly bent.
4. Raise the dumbbells and keep your arms sideways with the palms facing down. Raise the dumbbells up to your shoulder height.
5. Finally, return the arms down to the starting position.
6. Repeat as much as you can.

Final Thoughts

In conclusion, the bent over lateral exercise is one of the best exercises that you can do to develop your shoulder muscles. Primarily, it works the posterior deltoid. The posterior deltoid is located at the back of the shoulder. Therefore, if you want to have the wow shoulders that are big, you should not resist doing the lateral exercises.

There are many bent over lateral raise variations that you can do to develop and strengthen your deltoids. Some of them include incline bench bent-over dumbbell lateral raise, bent over cable lateral raise, bent over side lateral raise, and others. Therefore, to execute these exercises properly, you can revisit the above paragraphs for detailed instructions.

Which lateral raise variations work your shoulders better? Share your experiences below.