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Bent-over lateral raises with dumbbells

For athletes, a variety of different fitness exercises are available. The bent-over lateral raise with dumbbells is an isolation exercise, also known as Butterfly Reverse with dumbbells.

This exercise primarily targets the shoulder muscles. The bent-over lateral raise is also available on the Reverse Butterfly machine. Since the rear shoulder is often neglected in strength training, specific exercises are needed. The Butterfly Reverse with dumbbells is the ideal exercise to address weaknesses in the posterior shoulder area. Generally, the bent-over lateral raise with dumbbells is suitable for beginners, intermediates, and professionals.

Muscles stressed during bent lateral raises

During the bent-over lateral raise, you work on your shoulder muscles, primarily the posterior deltoid (Pars spinalis) and trapezius muscle. Additionally, you engage your lateral shoulder muscles and the small and large rhomboid muscles (also known as Musculus rhomboideus minor et major), which are stimulated during the bent-over lateral raise with dumbbells.

Seated bent over lateral raise

A popular exercise alternative is the seated bent-over lateral raise. In this variation, you target your shoulder and back muscles while sitting on a bench. More information about the correct body position and execution can be found in the following sections.

Body Position:

To achieve the correct body position, start by grabbing two dumbbells. Hold them with a neutral grip and sit on the outer edge of a flat bench. Keep your upper body upright while slightly arching your lower back. Your arms are almost fully extended, hanging on both sides of your body. Again, keep your elbows slightly bent to protect the joints. Look forward and prepare for the movement.

Execution:

The execution of the seated bent-over lateral raise is straightforward. Exhale as you slowly raise both arms to the side. Your arms remain largely extended. Lift the arms until they reach shoulder height, pause briefly, and then lower the arms back to the starting position. Use the downward motion to inhale.

Bent-over lateral raises while standing

There are different variations of the bent-over lateral raise, with the standing version being popular in the gym. To ensure your training goes smoothly, the following provides tips on body position and execution.

Body Position:

For the standing bent-over lateral raise, grab two dumbbells. Bend your knees slightly to protect your joints, and avoid fully extending your legs. Keep your back straight as you lean your upper body forward. Ensure that your upper body is parallel to the ground, but without curving your spine. Keep your head as a natural extension of your spine, looking towards the ground. Let your arms hang down with the dumbbells, slightly bent. Now, you can begin the movement.

Execution:

Move both of your extended arms from the bottom to the top. Throughout the entire execution, avoid fully straightening your arms to prevent injuries. Stop when your arms are at least parallel to the ground during the upward motion. Exhale during the upward movement. Subsequently, slowly and controlled, return the arms to the starting position while consciously inhaling.

Bent-over lateral raises on the incline bench

For even more variety in your training routine, you can perform the inclined bench bent-over lateral raise. Details on what to consider during this exercise are provided below.

Body Position:

An inclined bench is ideal for the bent-over lateral raise, as it assists in maintaining the correct body position. Select an inclined bench set at a 45-degree angle. Lie with your upper body on the inclined bench, ensuring a straight back. Hold a dumbbell in each hand with a neutral grip, letting your arms hang down. Ensure that your head is in a neutral and natural position.

Execution:

As you exhale, lift both arms upward. Raise the arms laterally until they are approximately at shoulder height, ensuring that your elbows remain slightly bent. Subsequently, lower the dumbbells in a controlled manner while inhaling for the next repetition.

Common Dumbbell Reverse Butterfly Mistakes

To ensure you avoid common mistakes in the reverse butterfly with dumbbells, here are the most frequent errors:

✅ Sometimes, the head is positioned too far forward, which may predispose the neck to injury.

✅ Fully extended arms place strain on the elbow joints. To prevent injuries, you should never fully straighten your arms.

✅ During optimal execution, move your arms up to shoulder height at most. Many athletes tend to lift their arms higher than necessary.

✅ When leaning forward, your back should remain straight. It's not uncommon to observe a hunched back during bent-over lateral raises.

Alternatives and similar exercises to bent over lateral raises with dumbbells

Performing bent-over lateral raises with dumbbells is a workout variation that effectively targets your rear shoulder muscles. There are several exercise variations available that you can incorporate into your training routine.

One-arm bent-over lateral raise

Bent-over lateral raises can also be executed with a single arm. Be mindful to avoid physical imbalances and prevent muscular imbalances.

Butterfly Reverse on the device

The Butterfly Reverse machine exercise often combines both Butterfly for the chest and Reverse Butterfly for the shoulders. Sit facing the machine, pressing your chest against the pad while gripping the handles firmly. Keep your legs at a 90-degree angle, firmly planted on the ground. Then, extend the bars as far back as possible with slightly bent arms.

Butterfly Reverse on the cable tower

Performing Butterfly Reverse on the cable tower involves the same basic movement. Grab the cables crossed in your hands and slowly pull your arms straight to the sides.

Butterfly Reverse with the Theraband

Utilizing Theraband for Butterfly Reverse is suitable for home workouts or when you're on the go. In the starting position, stand with your feet hip-width apart. Hold the taut Theraband with nearly straight arms in front of your upper body, palms facing up. As you open your arms, raise them to shoulder height.

Face pulls

In contrast, the Face Pulls exercise targets the external rotators on the shoulder. Use the cable pull with a neutral grip, stand upright and straight, then pull the cable towards you. Alternatively, you can also use a Theraband for Face Pulls.