Lateral Raise vs Bent Over Lateral Raise: Which is More Effective for Building Muscle?

Choosing the right exercises for your shoulder workout can be a confusing task. Two popular exercises that target your deltoids, specifically the lateral head, are the lateral raise vs bent over lateral raise. Both exercises are effective, but they have their own advantages and disadvantages. This blog post will break down the differences between these two exercises, helping you decide which one is best for your fitness goals.

Understanding the Lateral Raise

The lateral raise is a fundamental exercise that isolates the lateral head of the deltoid muscle, responsible for shoulder abduction (raising your arm to the side). It’s typically performed standing or sitting, with dumbbells, cables, or resistance bands.

Here’s a breakdown of the lateral raise:

• Starting position: Stand or sit with your feet shoulder-width apart, holding dumbbells in each hand.
• Movement: Raise your arms to the sides, keeping your elbows slightly bent and your palms facing your body. Pause at the top of the movement, then slowly lower the dumbbells back to the starting position.

Understanding the Bent Over Lateral Raise

The bent over lateral raise, also known as the rear lateral raise, primarily targets the posterior deltoid, the muscle at the back of your shoulder responsible for shoulder extension and external rotation. It’s often included in shoulder workouts to build a well-rounded physique and prevent imbalances.

Here’s a breakdown of the bent over lateral raise:

• Starting position: Bend at the waist, keeping your back straight, and hold dumbbells in each hand. Your torso should be almost parallel to the floor.
• Movement: Raise your arms to the sides, keeping your elbows slightly bent and your palms facing your body. Pause at the top of the movement, then slowly lower the dumbbells back to the starting position.

Benefits of Lateral Raise

The lateral raise offers several benefits, making it a popular choice for shoulder workouts:

• Improved shoulder strength and stability: The lateral raise directly targets the lateral deltoid, which helps strengthen and stabilize your shoulder joint, reducing the risk of injuries.
• Enhanced shoulder aesthetics: Building a defined and rounded shoulder requires targeting the lateral head of the deltoid, and the lateral raise does just that.
• Versatile exercise: The lateral raise can be easily incorporated into various workout routines, whether you’re using dumbbells, cables, or resistance bands.
• Easy to learn and perform: The lateral raise is a relatively simple exercise to learn and perform, making it suitable for beginners and seasoned lifters alike.

Benefits of Bent Over Lateral Raise

The bent over lateral raise offers its own set of benefits, specifically targeting the posterior deltoid:

• Improved shoulder mobility and range of motion: The bent over lateral raise helps improve your shoulder’s ability to rotate externally, enhancing its overall mobility and range of motion.
• Reduced risk of shoulder impingement: Strengthening the posterior deltoid can help prevent shoulder impingement, a common condition that occurs when the tendons in the shoulder get pinched.
• Improved posture: A strong posterior deltoid contributes to better posture, helping you stand taller and more confidently.
• Enhanced upper body strength: The bent over lateral raise works not only your shoulders but also your back muscles, contributing to overall upper body strength.

Lateral Raise vs Bent Over Lateral Raise: Which is Better?

The question of which exercise is “better” depends entirely on your individual goals and preferences. Here’s a breakdown to help you decide:

• For overall shoulder strength and size: The lateral raise is a better choice as it directly targets the lateral head of the deltoid, responsible for overall shoulder size and strength.
• For posterior deltoid development and shoulder mobility: The bent over lateral raise is the superior option for targeting the posterior deltoid and improving shoulder mobility and range of motion.
• For beginners: The lateral raise is generally easier to learn and perform, making it a good starting point for beginners.
• For preventing shoulder injuries: Both exercises can contribute to shoulder health, but the bent over lateral raise is particularly beneficial for preventing shoulder impingement by strengthening the posterior deltoid.

Tips for Performing Lateral Raises and Bent Over Lateral Raises

Here are some tips to optimize your performance and maximize results:

• Focus on controlled movements: Avoid swinging the weights or using momentum. Control the movement throughout the entire range of motion.
• Maintain proper form: Keep your back straight and your core engaged during both exercises. This helps prevent injuries and ensures that you’re targeting the right muscles.
• Use a lighter weight: It’s better to use a lighter weight that allows you to maintain proper form than to try to lift heavy weights with poor technique.
• Warm up properly: Before performing either exercise, warm up your shoulders with light cardio and dynamic stretches.
• Listen to your body: If you experience any pain, stop the exercise and consult with a healthcare professional.

Variations of Lateral Raises and Bent Over Lateral Raises

Both exercises offer a wide range of variations, allowing you to challenge your muscles in different ways and keep your workouts interesting:

• Lateral raise variations:
• Cable lateral raise: Provides a constant tension throughout the movement.
• Resistance band lateral raise: Offers a progressive resistance, making it ideal for beginners or those seeking a lighter load.
• Seated lateral raise: Offers greater stability and can be beneficial for people with back pain.
• Bent over lateral raise variations:
• Cable bent over lateral raise: Similar to the dumbbell version but offers a constant tension.
• Resistance band bent over lateral raise: A great option for beginners or those seeking a lighter load.
• Single-arm bent over lateral raise: Challenges your balance and isolates each side of the body.

Final Thoughts: Choosing the Right Exercise for You

Ultimately, the best exercise for your shoulders is the one that you can perform with proper form and that fits your individual goals and needs. If you’re unsure which exercise is right for you, consult with a certified personal trainer or physical therapist for guidance.

What You Need to Know

Q: How many sets and reps should I do for lateral raises and bent over lateral raises?
A: The ideal number of sets and reps will depend on your fitness level and goals. A general guideline is 3 sets of 8-12 reps for each exercise.

Q: Can I do lateral raises and bent over lateral raises on the same day?
A: Yes, you can include both exercises in the same workout. However, ensure you’re not overtraining your shoulders by listening to your body and taking rest days when needed.

Q: Should I use a heavier weight for lateral raises or bent over lateral raises?
A: You can use a slightly heavier weight for lateral raises as they target the larger lateral deltoid. However, prioritize proper form over weight, especially for bent over lateral raises, as they require more control.

Q: Can I use resistance bands for lateral raises and bent over lateral raises?
A: Yes, resistance bands are an excellent alternative for both exercises. They offer a progressive resistance and can be easily adjusted to your strength level.

Q: What are some common mistakes to avoid when performing lateral raises and bent over lateral raises?
A: Common mistakes include swinging the weights, using momentum, arching your back, and not engaging your core. Focus on controlled movements and maintaining proper form throughout the entire range of motion.