Bent-arm Lateral Raise and External Rotation
Muscle Groups: Shoulders, Traps
Bent-arm Lateral Raise and External Rotation focuses on Shoulders, Traps.
How to Perform
Follow these step-by-step instructions to perform Bent-arm Lateral Raise and External Rotation with proper form and technique.
- 1
Stand tall with your feet shoulder-width apart, holding a light dumbbell in each hand. Bend your elbows to 90 degrees, keeping your upper arms close to your torso and your palms facing each other.
- 2
Keeping your elbows bent at 90 degrees, raise your upper arms out to the sides until your elbows are at shoulder height and your upper arms are parallel to the floor.
- 3
From this position, rotate your forearms upwards until your palms face forward and your forearms are perpendicular to the floor, like a goalpost.
- 4
Reverse the rotation, bringing your forearms back down to the position where your palms face each other and your upper arms are still parallel to the floor.
- 5
Slowly lower your upper arms back to your sides, returning to the initial starting position with bent elbows.
Related Exercises
If you enjoyed Bent-arm Lateral Raise and External Rotation, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Bent-arm Lateral Raise and External Rotation, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
