Lateral Raise (Bent Arms)
Lateral Raise (Bent Arms) Exercise Description
The Lateral Raise (Bent Arms) is a shoulder abduction exercise performed without external load, focusing on controlled movement and scapular mechanics. With the elbows flexed roughly 90 degrees, the primary work is done by the middle deltoid, with assistance from the anterior deltoid and supraspinatus; the rotator cuff stabilizes the glenohumeral joint while the trapezius and serratus anterior coordinate upward rotation of the scapula. Bending the elbows shortens the lever arm, reducing shoulder torque compared with straight-arm variations and helping you maintain smooth, precise motion. Performing the raise slightly forward of the body’s frontal plane (the scapular plane) supports comfortable shoulder mechanics and consistent scapulohumeral rhythm. The goal is to lift the upper arms to about shoulder height with a neutral spine, relaxed neck, and steady control throughout the range.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Lateral
- Assisting Muscles: Deltoid - Anterior, Supraspinatus
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Teres Minor, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Abductors
- Joint Involvement: Single-joint
- Muscle Location: Side Shoulder
- Movement Direction: Vertical
- Muscle Position: Lateral
- Gender: Female
How To Do The Lateral Raise (Bent Arms) Exercise
‘- Stand tall with feet hip-width, knees soft, ribs stacked over pelvis, and a neutral spine.
– Bend elbows to about 90 degrees; upper arms at your sides, forearms pointing forward, wrists neutral.
– Set the shoulders: gentle scapular retraction and depression (shoulders “back and down”) without over-bracing.
– Initiate by leading with the elbows, lifting arms out to the sides in the scapular plane (slightly forward).
– Keep forearms aligned with upper arms; avoid turning thumbs down or collapsing wrists.
– Raise until upper arms are roughly parallel to the floor and elbows near shoulder height; do not shrug.
– Maintain quiet ribs and pelvis—no lumbar extension, leaning, or swinging.
– Pause briefly, then lower under control to the start, keeping tension and alignment.
– Breathe steadily—exhale as you lift, inhale as you lower.
Lateral Raise (Bent Arms) Tips
‘- Stand tall with feet hip-width, knees soft, and ribs stacked over your pelvis to maintain a neutral spine.
– Bend your elbows to about 90 degrees with upper arms at your sides, forearms pointing forward, and wrists neutral before you start lifting.
– Gently set your shoulders “back and down” with slight scapular retraction and depression, avoiding rigid over-bracing.
– Initiate the movement by leading with your elbows, lifting your arms out to the sides slightly forward in the scapular plane.
– Keep your forearms in line with your upper arms throughout; avoid turning your thumbs down or letting your wrists collapse.
– Raise only until your upper arms are roughly parallel to the floor with elbows near shoulder height.
– Avoid shrugging as you lift so the neck stays relaxed and the shoulders don’t creep toward your ears.
– Keep your ribs and pelvis quiet—do not arch your lower back, lean, or swing to help the movement.
– Pause briefly at the top, then lower your arms under control back to the starting position while maintaining alignment.
– Breathe steadily, exhaling as you lift and inhaling as you lower to support smooth, controlled motion.
Lateral Raise (Bent Arms) Beginner Introduction
The Lateral Raise (Bent Arms) is a bodyweight shoulder drill that highlights smooth, deliberate motion and how the shoulder blades and upper arms move together. It uses a bent-elbow position, so the hands sit closer to the body, which shortens the lever and eases the strain on the shoulder joint compared with straight-arm versions. This allows attention to settle on the side of the shoulders, with help from the front of the shoulders, while smaller muscles around the joint, the traps, and the muscles along the rib cage guide and steady the shoulder blades.
During the action, the upper arms travel out and slightly forward, rising until they are roughly level with the shoulders, while the torso and neck remain calm and steady. The movement emphasizes posture, control, and a consistent path for the arms rather than heavy effort. A steady lift and controlled return, supported by relaxed, regular breathing, create a slow, deliberate rhythm that builds awareness of how the shoulders, shoulder blades, and trunk work together.