Standing Lateral Raise (Bent Arms)
Standing Lateral Raise (Bent Arms) Exercise Description
The Standing Lateral Raise (Bent Arms) is a bodyweight shoulder abduction drill that teaches clean arm path and scapular control. With elbows bent roughly 90 degrees, you lift the upper arms out to the sides in the scapular plane (slightly in front of the torso). Primary emphasis is on the middle deltoids, with the supraspinatus assisting early in the lift. The rotator cuff stabilizes the glenohumeral joint while the trapezius and serratus anterior coordinate smooth upward rotation of the scapula. Bending the elbows shortens the lever, making it easier to focus on keeping the shoulders down, ribs stacked, and movement controlled to about shoulder height. Use deliberate tempo, steady breathing, and a neutral spine to reinforce quality mechanics throughout the range.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Lateral
- Assisting Muscles: 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: Other
- Muscle Position: Lateral
- Gender: Female
How To Do The Standing Lateral Raise (Bent Arms) Exercise
‘- Stand tall with feet hip-width and knees softly unlocked; brace gently so ribs stay stacked over pelvis.
– Let arms hang by your sides, then bend elbows to about 90 degrees; forearms in front, thumbs slightly up (neutral to slight external rotation).
– Set shoulders: gentle retraction and depression; keep neck long and avoid shrugging.
– Initiate by moving the upper arms away from the body in the scapular plane (slightly forward of pure side); lead with elbows.
– Raise until upper arms reach shoulder height (humeri roughly parallel to the floor) without arching the lower back or flaring the ribs.
– Keep wrists neutral; forearms travel with the upper arms—don’t twist or crank the hands.
– Pause briefly at the top while keeping shoulders down.
– Lower with control along the same path, maintaining torso position and smooth breathing.
– Stop the range if you feel shoulders lifting toward ears or your torso position changing; reset and continue with precise mechanics.
Standing Lateral Raise (Bent Arms) Tips
‘- Stand tall with feet hip-width, knees softly unlocked, and ribs stacked over your pelvis.
– Bend your elbows to about 90 degrees with forearms in front and thumbs slightly up.
– Gently retract and depress your shoulders, keeping your neck long and avoiding any shrugging.
– Lift your upper arms in the scapular plane (slightly forward of straight out to the side), leading with your elbows.
– Raise only until your upper arms reach shoulder height without arching your lower back or letting your ribs flare.
– Keep your wrists neutral so your forearms simply travel with your upper arms without twisting or cranking your hands.
– Pause briefly at the top while keeping your shoulders down before lowering.
– Lower your arms with control along the same path, maintaining your torso position and smooth, steady breathing.
– Stop the range and reset if your shoulders start to lift toward your ears or your torso position changes.
Standing Lateral Raise (Bent Arms) Beginner Introduction
The Standing Lateral Raise (Bent Arms) is a standing, bodyweight shoulder exercise that highlights smooth, side‑to‑side arm motion with special attention to shoulder blade movement. With the elbows bent to roughly a right angle and the forearms angled slightly forward, the upper arms travel outward to about shoulder level on a gentle diagonal in front of the body. This setup reduces the leverage on the shoulders, placing the spotlight on the middle part of the shoulders while the smaller cuff muscles and the top of the shoulder joint contribute to guiding the arm at the start of the lift.
Throughout the movement, the shoulder blades and upper back share the workload, with the traps and the muscles along the side of the rib cage helping the shoulder blades glide upward and outward in a coordinated way. The drill emphasizes a steady rhythm, calm breathing, and an upright posture so the arms, shoulders, and shoulder blades move together in a controlled, repeatable pattern, rather than relying on momentum or tension in the neck.