Description
Dumbbell rear lateral raise is a great exercise to target your rear deltoids and improve your shoulder mobility.
How to Do Dumbbell Rear Lateral Raise
- 1Setup
Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip. Hinge forward at your hips until your torso is nearly parallel to the floor, allowing the dumbbells to hang straight down.
- 2Setup
Maintain a slight bend in your elbows and ensure your palms face each other. Keep your back straight and core engaged throughout the movement.
- 3
Exhale and, leading with your elbows, raise the dumbbells out to the sides in a wide arc, focusing on contracting your posterior deltoids.
- 4
Continue raising until your arms are parallel to the floor or slightly above, with the dumbbells at shoulder height.
- 5
Inhale and slowly lower the dumbbells back to the starting position with control, resisting gravity.
Tips
- Focus on initiating the movement with your rear deltoids, not your traps or momentum, to maximize target muscle activation.
- Keep a slight, consistent bend in your elbows throughout the movement to protect your joints and maintain continuous tension on the target muscles.
- Avoid shrugging your shoulders; keep them depressed and retracted to ensure proper isolation of the posterior deltoids.
- Utilize lighter weights to ensure strict form and allow for a greater mind-muscle connection with your rear deltoids.
Common Mistakes
- ×Using too much momentum by swinging the weights reduces rear delt activation; instead, use lighter weights and focus on a slow, controlled raise and lower.
- ×Shrugging the shoulders allows your traps to take over, diminishing rear delt engagement; keep your shoulders down and back throughout the exercise.
- ×Rounding the back can lead to lower back strain; maintain a flat back and engaged core by properly hinging at the hips.
Variations
Dumbbell Rear Lateral Raise (support head)
Target your posterior deltoids effectively with the supported dumbbell rear lateral raise.
Dumbbell Lying Rear Lateral Raise
Target your posterior deltoids with the dumbbell lying rear lateral raise. This exercise isolates the back of your shoulders for improved strength and
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 Incline Rear Lateral Raise
Perform dumbbell incline rear lateral raises to build strong, sculpted rear deltoids.
Related Exercises
Dumbbell Side Lying One Hand Raise
Isolate your lateral deltoids with the Dumbbell Side Lying One Hand Raise. This exercise builds shoulder width and strength effectively while minimizing
Dumbbell One Arm Y Elevation
Strengthen your shoulders with the Dumbbell One Arm Y Elevation. This targeted exercise builds deltoid strength and stability, improving posture and
Dumbbell Lying One Arm Deltoid Rear
Target your rear deltoids with the dumbbell lying one arm deltoid rear raise. This isolation exercise effectively builds strength and definition in your
Dumbbell Incline T-Raise
Strengthen your posterior deltoids with the dumbbell incline T-raise, a targeted exercise performed on an incline bench.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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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