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Shoulder Exercises


Updated June 19, 2014

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Lateral Raises - Bent Arm
Shoulder Exercises
Paige Waehner
The bent-arm lateral raise is an excellent move to work the shoulder muscles, specifically the middle part of the deltoid. It also involves the other parts of the shoulder (front and back deltoids) as well as the traps (upper part of the back). By sitting on an unstable surface, as shown in this version, you can increase the difficult of the exercise. For even more intensity, you can do this exercise standing on one leg.
  1. Sit on a ball or chair holding weights in each hand, elbows bent at 90 degrees and abs contracted.
  2. Keep the elbows bent, lift the arms out to the sides to shoulder level.
  3. Lower back to start and repeat for 1-3 sets of 10-16 reps.


  • Keep the back straight and the abs contracted throughout the movement.
  • Keep the elbows at 90 degrees the entire time. At the top of the movement, think of pouring a pitcher of water and really contract the shoulders.
Related Video
Weight Lifting Exercises for Back and Shoulders

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