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Bent Arm Lateral Raise on Situp Bench

Bent-arm variation that reduces stress on the shoulder joint while still targeting the side delts.

ShouldersBeginnerStrengthRaise

At a glance

Muscles workedPrimary: lateral delts. Secondary: upper back
Muscle groupShoulders
DifficultyBeginner
TypeStrength · Raise
Sets & reps3 sets × 10-12 reps
Estimated calories burned~4 kcal

How to do it

  1. Sit upright on the sit-up bench with elbows bent at about 90 degrees.
  2. Raise the arms out to the sides until they reach shoulder height.
  3. Keep the elbows bent throughout.
  4. Lower with control.
  5. Repeat for desired reps.

Equipment

Coaching tips

Benefits

Bent-arm variation that reduces stress on the shoulder joint while still targeting the side delts.

Common mistakes

Avoid shrugging or swinging the arms.

Make it harder

Add light water bottles or slow the tempo.

Make it easier

Reduce the range of motion.

Breathing

Exhale as you raise, inhale as you lower.

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Dumbbell Front Raise

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From Back to Front Lateral Raise with Pulley

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Handstand Pushups

Advanced · 5 sets × 5-8 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.