When you don't have any equipment, carrying one 500ml bottle of water and doing high repetitions can be quite stimulating.

Bodyweight Bent Over Lateral Raise

Bodyweight Bent Over Lateral Raise gif

Targets: Rear delt

About

Do a bent-over lateral raise using your body weight.

How to Bodyweight Bent Over Lateral Raise

Starting Position

Bend your body and stretch your arms to the side.

Proper Form

1. Bend your body and extend your arms to the side.

2. Raise your arms to the side to perform lateral raises.

3. Slowly return to the original position.

Breathing Technique

Breathe in when you bend your body, and breathe out when you lower your arms.

Precautions

Be careful not to strain your shoulders.

From the Community

Bodyweight Bent Over Lateral Raise Community

Join the Community →

Bodyweight Bent Over Lateral Raise Related Reading

What Actually Matters
The goblet squat isn't a beginner move — it fixes your squat form, then cuts blood-sugar spikes 22%
The goblet squat fixes forward lean, builds legs, and — per a 2024 RCT — squat breaks cut post-meal blood sugar 22%. Here's how to use it.
What Actually Matters
Squat vs. leg press: the muscle gains are the same when volume matches, per a 2025 RCT of 70 women
Squat vs. leg press: which builds more muscle? When sets and reps are matched, growth is virtually identical — according to a 2025 RCT of 70 trained women.
Numbers Don't Lie
3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works
Wondering how many days a week to work out? 3 sessions gets the job done — per an RCT in J Strength Cond Res and exercise guideline reviews.
What Actually Matters
Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.
Adding weight isn't the only way to progressively overload — reps work just as well, according to a 2024 RCT and an ACSM overview of 137 systematic reviews.
Numbers Don't Lie
Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say
5 reps or 30 reps — it barely matters for hypertrophy. Here's what the evidence from 4 recent RCTs actually says about rep ranges and muscle growth.
Myths Busted
Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review
Magnesium supplements are the go-to for muscle cramps — but a 2020 Cochrane meta-analysis found no reliable benefit for most people. Here's what actually matters.

Curious about a Shoulder workout plan that includes the Bodyweight Bent Over Lateral Raise

Bodyweight Bent Over Lateral Raise Alternatives

Overhead Press

Dumbbell Shoulder Press

Bodyweight Bent Over Lateral Raise vs Hammer Strength MTS Iso-Lateral Decline Press

Bodyweight Bent Over Lateral Raise

About