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Dumbbell Rear Lateral Raise

Sculpt powerful, balanced shoulders with the Dumbbell Rear Lateral Raise. This isolation exercise specifically targets your posterior deltoids, enhancing

Intermediate
Isolation
Push
1 min per set2 min rest
Shoulders
Dumbbell

Variations of Dumbbell Rear Lateral Raise

Dumbbell Rear Lateral Raise (support head) exercise targeting Shoulders and Deltoid Posterior
Isolation

Dumbbell Rear Lateral Raise (support head)

Target your posterior deltoids effectively with the supported dumbbell rear lateral raise.

Intermediate
ShouldersDeltoid PosteriorDumbbell
Dumbbell Lying Rear Lateral Raise exercise targeting Shoulders and Deltoid Posterior
Isolation

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

Intermediate
ShouldersDeltoid PosteriorDumbbell
Dumbbell Lying One Arm Rear Lateral Raise exercise targeting Shoulders and Deltoid Posterior
Isolation

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.

Intermediate
ShouldersDeltoid PosteriorDumbbell
Dumbbell Incline Rear Lateral Raise exercise targeting Shoulders and Deltoid Lateral
Isolation

Dumbbell Incline Rear Lateral Raise

Perform dumbbell incline rear lateral raises to build strong, sculpted rear deltoids.

Intermediate
ShouldersDeltoid LateralDumbbell

Description

Dumbbell rear lateral raise is a great exercise to target your rear deltoids and improve your shoulder mobility.

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How to Do Dumbbell Rear Lateral Raise

  1. 1
    Setup

    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.

  2. 2
    Setup

    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. 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. 4

    Continue raising until your arms are parallel to the floor or slightly above, with the dumbbells at shoulder height.

  5. 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.

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Frequently Asked Questions

What muscles does Dumbbell Rear Lateral Raise work?
Dumbbell Rear Lateral Raise primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Dumbbell Rear Lateral Raise good for beginners?
Dumbbell Rear Lateral Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Rear Lateral Raise?
You need Dumbbell to perform Dumbbell Rear Lateral Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Rear Lateral Raise?
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.
What are common mistakes when doing Dumbbell Rear Lateral Raise?
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.

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