Dumbbell Incline Lateral Rear Raise
Sculpt stronger shoulders! This incline raise isolates rear deltoids for maximum growth. Grab dumbbells and get started!
The Dumbbell Incline Lateral Rear Raise mainly works the shoulders and back, with help from the traps. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Lateral Rear Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Dumbbell Incline Lateral Rear Raise Variations and Alternatives
How to do the Dumbbell Incline Lateral Rear Raise
Dumbbell Incline Rear Lateral Raise
An adjustable bench
Positioning
Set Up the Bench: Adjust the bench to a low incline (about 30 to 45 degrees).
Lie Down: Position yourself on the bench. Face down so that your chest is resting on the bench, your head is off the edge, and your legs are straight back behind you.
Grasp the Dumbbells: Hold a dumbbell in each hand with your palms facing each other (neutral grip). Let your arms hang straight down toward the floor.
Movement Instructions
Engage Your Core: Before you start, engage your core for stability. Keep your body straight from your head to your toes.
Raise the Dumbbells: Slowly lift the dumbbells out to the side, keeping a slight bend in your elbows. Focus on lifting from your shoulders rather than your arms.
Pause at the Top: Raise the dumbbells until your arms are roughly parallel to the floor or slightly above. Hold the position for a brief moment.
Lower with Control: Slowly lower the dumbbells back to the starting position while maintaining control. Avoid letting them drop quickly.
Repeat: Perform the desired number of repetitions, usually 8-12 for beginners, ensuring good form throughout.
Tips
Keep your neck relaxed and avoid straining it by looking forward or upwards; keep your gaze down towards the floor.
Ensure your movements are controlled to maximize muscle engagement and minimize the risk of injury.
Start with a lighter weight to master the form before progressing to heavier dumbbells.
Dumbbell Incline Lateral Rear Raise FAQs
What muscles does the Dumbbell Incline Lateral Rear Raise work?
The Dumbbell Incline Lateral Rear Raise mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Dumbbell Incline Lateral Rear Raise?
Dumbbells or incline bench.
What workout day should the Dumbbell Incline Lateral Rear Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Incline Lateral Rear Raise variations and alternatives?
Similar exercises include the Barbell Reverse Bent-Over Raise, Barbell Lying Incline Rear-Delt Raise, Barbell Incline Rear-Delt Row and Dumbbell Bent-Over Y-Raise.
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