It feels like my shoulder is dislocated? I thought it was just a strain, but it really is dislocated.

The translation of the text is: "It's so stimulating, lol (dislocated)."

When I just did it, only my trapezius hurt, but when I tilted the bench and did it there, the stimulation was intense.

It means "You lean against a gently sloped bench as if hugging it."

My muscles here are so weak! 6kg and I couldn’t even lift to the end of the movement 😨

I chose to lower the weight and increase the quantity.

Bent Over Lateral Raise - How to Do, Proper Form, Tips & Alternatives

Doing the Bent Over Lateral Raise right? Let your AI coach fix your form and build it into a plan made for you.

IntermediateDumbbell

About

It's one of the best workouts that targets the hind part of the shoulder.

How to Bent Over Lateral Raise

Starting Position

1. Stand with a dumbbell in each hand, shoulder-width apart.

2. Push your hips back while bending your upper body forward.

Proper 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.

Breathing Technique

Exhale when you raise your arms, and inhale when you lower them.

Muscles Bent Over Lateral Raise Works

Muscles used

Rear deltsback of the shoulders
Mid Trapsupper-middle area between the shoulder blades
Rhomboidsmuscles between the shoulder blades close to the spine
Rotator cuffsmall muscles that stabilize the shoulder joint
Erector spinaelong muscles running along both sides of the spine

Main muscleWith your torso hinged forward, raise the dumbbells out to your sides. The main muscle driving this movement is your rear delts. Your rear delts pull your arms back and out to squeeze the backs of your shoulders.

Supporting musclesYour mid traps and rhomboids help bring your shoulder blades back, and your rotator cuff keeps your shoulders stable.

How it should feelAs you raise the dumbbells, you should feel the backs of your shoulders shorten and tighten. Near shoulder height, your rear delts should feel the strongest.

Signs you're offIf your shoulders shrug or your torso starts rising, your upper traps and momentum are taking over.

Remember thisKeep your torso angle fixed and move your elbows out and back, not just your hands.

Setting Up for Bent Over Lateral Raise

Setup orderPrepare matching dumbbells

Pair of dumbbells
Set it like thisPrepare two dumbbells of the same weight.
How to checkMake sure the weight labels match on both dumbbells.

Watch out forAvoid starting with mismatched dumbbells.

Stance for Bent Over Lateral Raise

Foot widthPlace your feet about shoulder-width apart, and slightly bend your knees.

Where your weight goesPress the whole sole of each foot into the floor, and keep your heels down.

Upper body positionLean forward so the dumbbells hang naturally under your shoulders.

Why it mattersIf your foot support is unstable, the dumbbells can sway and it becomes harder to lift with the back of your shoulders.

How to Grip for Bent Over Lateral Raise

Grip typeHold one dumbbell in each hand, with your palms facing each other.

Grip widthHold the center of each dumbbell handle so both ends are left evenly.

How hard to gripWrap your thumbs around the handles, and keep the backs of your hands in line with your forearms.

The Key Point for Bent Over Lateral Raise

Maintain your upper body angle and lift the dumbbell to the side with your elbows slightly bent.

Think of it like thisUpper body fixed, arms to the side

Before the fixMy upper body lifts up along with it, or I feel a lot of tension around my neck.

After the fixI feel tension in the back of my shoulders, and my upper body doesn't sway.

Common Mistakes in Bent Over Lateral Raise

Swinging the torso
Why it's wrongMomentum reduces rear-delt work.
How to fix itKeep your torso still and move only your arms.
Lift with elbows fully locked
Why it's wrongThis can stress the elbows and shoulders.
How to fix itKeep a small bend in your elbows.
Lifting too high
Why it's wrongThis shifts tension to your neck and upper traps.
How to fix itRaise only to shoulder height.