Bent Over Lateral Raise vs Smith Machine Overhead Press
Which one fits your Shoulder workout plan?
Contents
Smith Machine Overhead Press works multiple joints at once, Bent Over Lateral Raise isolates — difficulty 3 of 5 vs 3. See which fits your Shoulder day.
Compare the benefits of Bent Over Lateral Raise and Smith Machine Overhead Press and pick the one that fits your Shoulder workout.
Bent Over Lateral Raise vs Smith Machine Overhead Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bent Over Lateral Raise more often — 17,552 sessions compared to 13,111 for Smith Machine Overhead Press.
What most people do isn't always what fits you. Bent Over Lateral Raise and Smith Machine Overhead Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Bent Over Lateral Raise and Smith Machine Overhead Press Differ
| What differs | Bent Over Lateral Raise | Smith Machine Overhead Press |
|---|---|---|
| Muscles worked | rear delts and traps | front delts, side delts, and triceps |
| Equipment | a dumbbell | a machine |
| Difficulty | 3 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 17,552 sessions | 13,111 sessions |
How to Do Bent Over Lateral Raise
Bent Over Lateral Raise Muscles Worked: Shoulder
Form
- 1. Slowly lift the dumbbells to shoulder height while keeping your elbows slightly bent.
- 2. With your palms facing down, feel the contraction of the rear shoulder muscles.
- 3. Slowly lower the dumbbells back to the starting position.
- 4. However, do not lower the dumbbells completely; only lower them until your shoulders are relaxed.
Coach's Tips
- Please be careful not to lift the dumbbells higher than shoulder height.
For a full Bent Over Lateral Raise guide with alternatives and benefits, see the Bent Over Lateral Raise exercise guide.
How to Do Smith Machine Overhead Press
Smith Machine Overhead Press Muscles Worked: Shoulder
Form
- 1. Lift the barbell above your head. Please lift it above your head, not in front of your body.
- 2. With your core engaged, slowly lower the barbell to return to the starting position.
Coach's Tips
- 1. If you grip the barbell too wide, it can strain your shoulders, so please be careful.
- 2. If your core relaxes, it can strain your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
For a full Smith Machine Overhead Press guide with alternatives and benefits, see the Smith Machine Overhead Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Bent Over Lateral Raise or Smith Machine Overhead Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Shoulder, so the choice comes down to the equipment you have and the muscles you want to load.
Do Bent Over Lateral Raise and Smith Machine Overhead Press work the same muscles?
Not quite. Bent Over Lateral Raise loads rear delts and traps, and Smith Machine Overhead Press loads front delts, side delts, and triceps.
What equipment do Bent Over Lateral Raise and Smith Machine Overhead Press need?
Bent Over Lateral Raise needs a dumbbell, and Smith Machine Overhead Press needs a machine.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
