Bent-Over Dumbbell Lateral Raise Guide

How to perform: Hinge at the hips with a flat back and a slight bend in the knees, holding a dumbbell in each hand. With palms facing each other or slightly rotated, raise the weights out to your sides in a controlled arc until your arms are roughly parallel to the floor. Lead with the elbows and keep movement strict — avoid recruiting the traps by keeping the shoulder blades relatively neutral and the neck relaxed.

Muscles worked, common mistakes, and benefits: Primary muscles worked are the rear deltoids with secondary engagement of the upper back. Common mistakes include swinging the weights, lifting too heavy which shifts load to the traps, and rounding the spine. Proper form maximizes posterior delt activation and helps develop rear shoulder thickness and separation.