The Bent-Arm Lateral Raise develops strength in the shoulder and neck muscles.
Performing it in the Front Leaning Stance position requires stability of the trunk, lower back, and leg muscles.
Figure 14-18 shows the exercise as it would be conducted by an individual Soldier with dumbbells:
Starting Position
The starting position for the Bent-Arm Lateral Raise is the Forward Leaning Stance position with the knees slightly flexed holding the dumbbells in front of the thighs using a neutral grip.
Movement
From the starting position, raise the weight to shoulder height while simultaneously bending the elbows to 90 degrees.
The rest of the body does not move.
After a brief pause, reverse the movement to return to the down position—flex the elbows, hips, and knees to cushion the impact on the shoulders as the weight descends.
Check Points
● As the weight and repetitions increase, concentrate on preventing the upper back and shoulder from rounding forward.
● End in starting position.
● Always lift a weight that can be controlled throughout the range of motion.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.