Male model ex_LBIFZI

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Shoulders · Dumbbell

Dumbbell Bent Arm Lateral Raise

intermediatestrength

Dumbbell Bent Arm Lateral Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back and rotator cuff assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Deltoids

Secondary muscles

Upper Back · Trapezius
Rotator Cuff · Supraspinatus, Infraspinatus, Teres Minor, Subscapularis

How to do Dumbbell Bent Arm Lateral Raise

Stand with your feet shoulder-width apart, holding a dumbbell in each hand, elbows bent at a 90-degree angle and palms facing your body.
Engage your core and keep your back straight. Raise your upper arms to the sides until they are parallel to the floor, keeping your elbows bent at 90 degrees throughout the movement.
Lower your arms back to the starting position with a controlled motion. Repeat for the desired number of repetitions.

Form tips

Avoid using momentum; perform the movement slowly and with control to maximize muscle engagement.
Ensure your elbows remain at a 90-degree angle throughout the exercise.
Do not raise your arms above shoulder height to avoid unnecessary stress on your shoulder joints.

Dumbbell Bent Arm Lateral Raise alternatives

Cable Bent Over One Arm Lateral Raise

Delts · beginner

Kettlebell Single Arm Lateral Raise

Delts · intermediate

Plate Lateral Raise

Delts · intermediate

Machine Lateral Raise

Delts · beginner

More delts exercises

Dumbbell One Arm Lateral Raise

Delts · intermediate

Dumbbell Incline One Arm Lateral Raise

Delts · intermediate

Lateral Raise Bodyweight

Delts · intermediate

Dumbbell Lying One Arm Rear Lateral Raise

Delts · beginner

Side Lateral Raise Resistance Band

Delts · beginner

Dumbbell Seated Lateral Raise

Delts · beginner

Cable Leaning Lateral Raise

Delts · beginner

Laying Lateral Raise

Delts · intermediate

Dumbbell Bent Arm Lateral Raise FAQ

What muscles does Dumbbell Bent Arm Lateral Raise work?

Dumbbell Bent Arm Lateral Raise mainly works the delts in the shoulders (Deltoids). The upper back and rotator cuff work as secondary muscles.

What equipment do you need for Dumbbell Bent Arm Lateral Raise?

You need a dumbbell.

How many sets and reps of Dumbbell Bent Arm Lateral Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Bent Arm Lateral Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Dumbbell Bent Arm Lateral Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Bent Arm Lateral Raise?

Other exercises for the delts include Cable Bent Over One Arm Lateral Raise, Kettlebell Single Arm Lateral Raise, Plate Lateral Raise and Machine Lateral Raise.

For developers

Use Dumbbell Bent Arm Lateral Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_LBIFZI" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_LBIFZI",
  "name": "Dumbbell Bent Arm Lateral Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_LBIFZI/mp4-720.mp4?…",
    "poster": "https://…/ex_LBIFZI/poster.jpg?…"
  }
}