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Shoulders Dumbbell Intermediate Unilateral Video

How to do the Bent Over Side Raises

Primary: Side Delts · also works Upper Back, Traps.

The Bent Over Side Raise is an isolation exercise that primarily targets the shoulders, particularly the posterior deltoid. This movement also engages the upper back and trapezius muscles as secondary stabilizers. It's performed by bending at the hips and raising dumbbells out to the sides with arms slightly bent. The exercise helps in developing shoulder strength and stability, crucial for overhead lifts and other compound movements.

Demo video: Bent Over Side Raises · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand with feet shoulder-width apart holding a pair of dumbbells.

  2. 2

    Bend at the hips to bring your torso to nearly parallel with the floor, keeping a slight bend in the knees.

  3. 3

    With palms facing each other and a slight bend in your elbows, raise the dumbbells out to your sides until your arms are in line with your body.

  4. 4

    Slowly lower the dumbbells back to the starting position.

Coaching cues

  • Keep your back flat and core engaged to avoid lower back strain.
  • Move slowly and control the weights to maximize muscle engagement.
  • Avoid using momentum to lift the dumbbells; focus on muscle contraction.

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: moderate Home-friendly

Bent Over Side Raises alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Lateral RaiseDumbbell · beginner Upright RowDumbbell · intermediate Alternating Dumbbell Lateral Raise with PauseDumbbell · intermediate Dumbbell Front & Side Raise SupersetDumbbell · intermediate Dumbbell Seated Lateral RaisesDumbbell · intermediate Arm CirclesBodyweight · beginner

Frequently asked questions

What muscles does the Bent Over Side Raises work?

Primary: Side Delts. Secondary: Side Delts, Upper Back, Traps

How many sets and reps of Bent Over Side Raises should I do?

For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Bent Over Side Raises?

Same movement pattern, different equipment: Dumbbell Lateral Raise, Upright Row, Alternating Dumbbell Lateral Raise with Pause, Dumbbell Front & Side Raise Superset, Dumbbell Seated Lateral Raises, Arm Circles.

Is the Bent Over Side Raises good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.