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Bent-arm Lateral Raise and External Rotation

Angle-Based Images: Bent-arm Lateral Raise and External Rotation Video
Angle-Based Images: Bent-arm Lateral Raise and External Rotation Video
Angle-Based Images: Bent-arm Lateral Raise and External Rotation Video
Angle-Based Images: Bent-arm Lateral Raise and External Rotation Video
Angle-Based Images: Bent-arm Lateral Raise and External Rotation Video
Bent-arm Lateral Raise and External Rotation: Step 1
Step 1 Stand tall with your feet hip-width apart. Hold a dumbbell in each hand at your sides like suitcases. Bend your elbows and perform half a biceps curl. Your thumbs should be pointing upward with a 90-degree angle at your elbows.
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Bent-arm Lateral Raise and External Rotation: Step 2
Step 2 Raise your elbows and dumbbells up and out to the side. Pause with your elbows at shoulder height.
Bent-arm Lateral Raise and External Rotation: Step 3
Step 3 Rotate your upper arms, bringing the dumbbells up. Finish with the dumbbells at ear level with your palms facing forward. Reverse the movement and return to starting position.

Progressions & Variations

Tips

Don't use any momentum to raise the dumbbells.

Hold the dumbbells at the top for a second and squeeze your shoulder muscles.

Maintain a consistent bend in your elbows as you raise the dumbbells.

Related Exercises

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