Bent Over Dumbbell Laterals


  • This movement may be performed in a seated or standing position. Please be sure to rotate the variations for greater benefit.
  • Either sitting or standing, grasp a dumbbell in each hand and bend forward from your waist. Palms facing in. Bring the dumbbells together in front of you, keeping your elbows slightly bent.
  • Now keeping a strict form, raise the dumbbells to either side, be sure to keep your palms facing down.
  • Hold for 1-2 seconds and slowly release the weight back to the starting position.


  • This is an excellent movement for isolating the rear deltoids. Once again, this is a movement which really isolates the muscle at work, so be sure to use a slow and control method of execution. Once again, DO NOT swing the weight up. It is important in this exercise to keep your head up. Do not look down or bend your head down.
Primary muscles Posterior delts
Secondary muscles Trapezius Lateral delts Infraspinatus Teres