Description
A dumbbell exercise that targets the back of your shoulders, providing a full range of motion.
How to Do Dumbbell Lying Rear Lateral Raise
- 1Setup
Lie prone (face down) on an incline bench set to a low angle, ensuring your chest is fully supported. Allow your arms to hang straight down towards the floor.
- 2Setup
Hold a dumbbell in each hand with a neutral grip (palms facing each other). Maintain a slight bend in your elbows that remains constant throughout the exercise.
- 3
Exhale and initiate the movement by horizontally abducting your shoulders, raising the dumbbells out to the sides in an arc until your upper arms are roughly parallel to the floor. Focus on squeezing your shoulder blades together.
- 4
Inhale and slowly lower the dumbbells back to the starting position, maintaining control and resisting the pull of gravity. Avoid letting the weights drop quickly.
Tips
- Focus on initiating the movement with your posterior deltoids, feeling the contraction in the back of your shoulders rather than using momentum or your upper traps.
- Maintain a consistent, slight bend in your elbows throughout the entire range of motion to keep tension on the target muscles and prevent biceps involvement.
- Control the eccentric (lowering) phase by slowly returning the dumbbells to the starting position, which maximizes time under tension and muscle growth.
- Avoid shrugging your shoulders towards your ears; keep your trapezius muscles relaxed to prevent them from dominating the movement.
Common Mistakes
- ×Using excessive weight and momentum: Reduce the weight to a manageable load that allows you to perform the movement with strict form and full control, isolating the rear deltoids.
- ×Changing elbow angle during the lift: Keep a consistent, slight bend in your elbows throughout the entire movement to maintain tension on the rear deltoids and prevent triceps or biceps from assisting.
- ×Shrugging shoulders or raising too high: Focus on keeping your shoulders depressed and stopping the raise when your upper arms are parallel to the floor, preventing the upper traps from taking over.
Variations
Dumbbell Rear Lateral Raise
Sculpt powerful, balanced shoulders with the Dumbbell Rear Lateral Raise. This isolation exercise specifically targets your posterior deltoids, enhancing
Dumbbell Rear Lateral Raise (support head)
Target your posterior deltoids effectively with the supported dumbbell rear lateral raise.
Dumbbell Lying One Arm Rear Lateral Raise
Isolate and strengthen your rear deltoids with the Dumbbell Lying One Arm Rear Lateral Raise. This exercise targets shoulder stability and definition.
Dumbbell Lying on Floor Rear Delt Raise
Isolate and strengthen your rear deltoids with the Dumbbell Lying on Floor Rear Delt Raise. This effective exercise targets shoulder stability and posture.
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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