The bent over lateral raise primarily works the posterior deltoids, or rear shoulder muscles. It also works the trapezius, rhomboids, and serratus anterior muscles.

When performing the bent over lateral raise, you should start by standing with your feet shoulder-width apart, knees slightly bent and your torso bent forward at the hips. Keep your back flat and your core engaged. Your arms should be extended down and in line with your torso. Keep your elbows slightly bent and your palms facing each other. From this position, lift your arms up and out to the sides, keeping your elbows slightly bent. Slowly lower your arms back to the starting position.

The correct form for the bent over lateral raise is to stand with your feet shoulder-width apart, bend your knees slightly and hinge forward at the hips, keeping your back flat and your core engaged. Hold a pair of dumbbells in each hand with your palms facing your body. Keeping your arms straight, raise the dumbbells out to the sides until they are in line with your shoulders. Pause and then slowly lower the dumbbells back to the starting position.

The amount of weight you use for the bent over lateral raise will depend on your fitness level and the amount of weight you can handle safely. Generally, you should start with a light weight and gradually increase the weight as you become stronger. It is important to use proper form and keep your back straight while performing the exercise.

Common mistakes to avoid when performing the bent over lateral raise include: 1. Not keeping your back straight and flat. 2. Not keeping your core engaged and tight. 3. Lifting too heavy of a weight. 4. Not using a full range of motion. 5. Not maintaining control of the weight throughout the entire exercise. 6. Not keeping your elbows slightly bent and close to your body. 7. Not using a slow and controlled tempo.