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Shoulders · Intermediate

Dumbbell Standing Bent Arm Lateral Raise

Shoulder raise variation for controlled delt work and steady posture.

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Dumbbell Standing Bent Arm Lateral Raise demonstration

Exercise overview

Training details

Shoulders

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand, elbows bent about 90 degrees, and upper arms resting near your sides.
  2. 02Brace your trunk, keep the wrists neutral, and position the elbows slightly forward in the scapular plane.
  3. 03Raise the elbows outward until the upper arms approach shoulder height while maintaining the elbow bend.
  4. 04Pause briefly without shrugging or allowing the forearms to swing independently.
  5. 05Lower the elbows slowly to the starting position and repeat without using torso momentum.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Lateral RaiseComparable substituteBattle Rope Side RaiseComparable substituteSingle Arm Cable Lateral RaiseComparable substituteStanding Dumbbell Shoulder PressComparable substituteBarbell Front Raise Overhead

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