Lateral Raise vs Bent: Which One Rises Supreme in Building Muscle Mass?

What To Know

The lateral raise and bent-over raise are two popular exercises that target the deltoid muscles, responsible for shoulder abduction (raising your arm away from your body) and external rotation (rotating your arm outward).
The bent-over raise, also known as the rear delt fly, is a compound exercise that primarily targets the posterior deltoid, the muscle responsible for rotating your arm outward.
Both lateral raises and bent-over raises offer a variety of variations that can be incorporated to challenge your muscles and enhance the effectiveness of the exercises.

The lateral raise and bent-over raise are two popular exercises that target the deltoid muscles, responsible for shoulder abduction (raising your arm away from your body) and external rotation (rotating your arm outward). While both exercises work the same muscle group, they differ in their execution, muscle activation, and benefits. This blog post will delve into the nuances of each exercise, helping you understand which one is best suited for your fitness goals.

In This Article

Understanding the Lateral Raise
The Bent-Over Raise: Targeting the Rear Deltoid
Lateral Raise vs Bent-Over Raise: Choosing the Right Exercise
Incorporating Both Exercises into Your Routine
Beyond the Basics: Variations and Tips

Understanding the Lateral Raise

The lateral raise is a standing exercise that primarily targets the middle deltoid. You stand with your feet shoulder-width apart, hold dumbbells in each hand, and raise your arms to the sides, keeping your elbows slightly bent. The movement should be controlled, focusing on squeezing the shoulder muscles at the top of the lift.
Benefits of Lateral Raises:

Stronger shoulder abduction: This exercise specifically strengthens the muscles responsible for raising your arms to the side, improving functionality in everyday activities and sports.
Improved shoulder stability: By strengthening the deltoid muscles, lateral raises contribute to a more stable shoulder joint, reducing the risk of injuries.
Enhanced posture: Stronger shoulder muscles can improve posture by pulling the shoulders back and down, promoting a more upright stance.

The Bent-Over Raise: Targeting the Rear Deltoid

The bent-over raise, also known as the rear delt fly, is a compound exercise that primarily targets the posterior deltoid, the muscle responsible for rotating your arm outward. You begin by bending at the waist, keeping your back straight, and holding dumbbells in each hand. You then raise your arms to the sides, keeping your elbows slightly bent, until your arms are parallel to the floor.
Benefits of Bent-Over Raises:

Stronger external rotation: This exercise improves the ability to rotate your arms outward, crucial for various activities, including swimming, tennis, and baseball.
Balanced shoulder development: By targeting the rear deltoid, bent-over raises help to create a more balanced and symmetrical shoulder physique.
Enhanced shoulder health: Strengthening the posterior deltoid can help prevent shoulder impingement, a common condition that can cause pain and stiffness.

Lateral Raise vs Bent-Over Raise: Choosing the Right Exercise

The choice between lateral raises and bent-over raises depends on your individual goals and preferences.
Lateral raises are ideal for:

Building overall shoulder strength and mass: They primarily target the middle deltoid, a large muscle group.
Improving shoulder abduction: This exercise specifically strengthens the muscles responsible for raising your arms to the sides.
Enhancing posture: Strengthening the middle deltoid can improve posture by pulling the shoulders back and down.

Bent-over raises are ideal for:

Targeting the posterior deltoid: This exercise specifically focuses on strengthening the rear deltoid, crucial for external rotation.
Creating a more balanced shoulder physique: By targeting the rear deltoid, bent-over raises can help to balance the development of the shoulder muscles.
Improving shoulder health: Strengthening the posterior deltoid can help prevent shoulder impingement.

Incorporating Both Exercises into Your Routine

For optimal shoulder development, it’s recommended to include both lateral raises and bent-over raises in your workout routine. This approach ensures that you are working all three heads of the deltoid muscle, leading to a more balanced and functional shoulder.
Here’s a sample routine:

Lateral Raises: 3 sets of 8-12 repetitions.
Bent-Over Raises: 3 sets of 8-12 repetitions.

Important Considerations:

Proper form is crucial: Always prioritize proper form over weight. Using too much weight can lead to injury.
Start with lighter weights: Begin with a weight you can comfortably lift for 10-12 repetitions. As you get stronger, gradually increase the weight.
Listen to your body: If you experience any pain, stop the exercise immediately and consult a healthcare professional.

Beyond the Basics: Variations and Tips

Both lateral raises and bent-over raises offer a variety of variations that can be incorporated to challenge your muscles and enhance the effectiveness of the exercises.
Lateral Raise Variations:

Dumbbell Lateral Raises: The standard lateral raise using dumbbells.
Cable Lateral Raises: Using a cable machine for resistance, this variation provides continuous tension throughout the movement.
Seated Lateral Raises: Performed while seated, this variation can help isolate the shoulder muscles.

Bent-Over Raise Variations:

Dumbbell Bent-Over Raises: The standard bent-over raise using dumbbells.
Cable Bent-Over Raises: Using a cable machine for resistance, this variation provides continuous tension throughout the movement.
One-Arm Bent-Over Raises: Performed with one arm at a time, this variation helps to isolate the rear deltoid.

Tips for Maximizing Results:

Focus on the squeeze: At the top of the movement, squeeze your shoulder muscles for a few seconds to maximize muscle activation.
Maintain a controlled tempo: Avoid swinging the weights. Control the movement throughout the entire range of motion.
Don’t sacrifice form for weight: Use a weight you can lift with good form.
Vary your grip: Experiment with different hand positions, such as a neutral grip (palms facing each other) or a pronated grip (palms facing down).

The Final Verdict: A Balanced Approach

Lateral raises and bent-over raises are both valuable exercises for building strong and functional shoulders. By incorporating both exercises into your workout routine, you can ensure that you are targeting all three heads of the deltoid muscle, leading to a more balanced and symmetrical shoulder physique. Remember to prioritize proper form, listen to your body, and experiment with different variations to challenge your muscles and achieve your fitness goals.