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How To Do The Dumbbell Bent Over Lateral Exercise

I absolutely love this exercise! It’s an exercise that really helps to strengthen and develop the entire upper back – rear shoulder area. I usually add this exercise to my shoulder routine right after my main dumbbell movement, such as the seated dumbbell press.

I may also include the bent over dumbbell lateral with another shoulder exercise such as the standing dumbbell press or an opposing muscle group such as the back (dumbbell rows). The bent over dumbbell row is a very versatile exercise and will allow you to really develop the backs of your shoulders and upper back.

The important aspect to the dumbbell bent over row is to make sure your shoulder blades are retracted – Very important. This will allow your shoulder girdle to remain in place throughout the movement.  .

How to do the dumbbell bent over lateral exercise - Start position

How to do the dumbbell bent over lateral exercise - arms raised position

Position for the dumbbell bent over lateral exercise

Grab a pair of dumbbell and stand straight with your arms extended at your sides (with the dumbbells at your sides facing each other). Retract your shoulder blades (pull your shoulder back and down), puff out your chest. Keep your feet at shoulder width apart. Your head should be level and eyes looking straight ahead.     

How to perform the dumbbell bent over lateral exercise

Keeping your back straight and knees slightly bent. Bend at the waist until you’re back is just above parallel with the floor. Bend your arms slightly and keep looking straight ahead. It is very important to keep your shoulder blades retracted. Raise your arms until they are parallel to the floor, pause of a second and allow the dumbbells to descent back to the starting position. Repeat as needed.


Breathe in as you raise the weight up and breathe out as you lower the weight back down.  

Important points for the dumbbell bent over lateral exercise

·         Keep your shoulders stationary – Using your back muscles, retract your shoulder blades downward and keep them in the position for the duration of the movement. This will keep your shoulder girdle in place, ensuring that you don’t shrug the dumbbells upward.

·         Keep a slight bend in your knees while performing the dumbbell bent over row

·         Keep your back straight and head level

·         Don’t round your back

·         When you have finished your set, stand up with the dumbbells at your sides and bend at the knees to lower them to the ground.

Video for the dumbbell bent over lateral exercise

Related Exercises:

Dumbbell Shoulder Front Raise Exercise

Dumbbell Shoulder Lateral Raise Exercise

Dumbbell Shoulder Shrug Exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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