Dumbbell Lateral Rear Raise
Sculpt your rear deltoids! The Dumbbell Lateral Rear Raise isolates & strengthens your upper back, improving posture & shoulder definition.
The Dumbbell Lateral Rear Raise mainly works the shoulders and traps, with help from the back. You'll need: dumbbells.
Required Equipment
Dumbbell Lateral Rear Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Dumbbell Lateral Rear Raise Variations and Alternatives
How to do the Dumbbell Lateral Rear Raise
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing inwards).
Hinge forward at your hips until your torso is nearly parallel with the floor while keeping a slight bend in your knees. Let the dumbbells hang directly beneath your chest with straight arms and a slight bend in the elbows to reduce stress on the joint.
Keep your back straight and your core engaged to support your spine. Keep your head in a neutral position, aligned with your spine.
Exhale and lift the dumbbells out to the sides in a wide arc until they are level with your shoulders, with the emphasis on using your rear deltoids to perform the movement. Your elbows and hands should move out and up simultaneously.
Pause briefly at the top while squeezing your shoulder blades together.
Inhale and slowly lower the dumbbells back down to the starting position in a controlled manner.
Tips: - Avoid using momentum to lift the weights; the movement should be controlled and deliberate. - Make sure you're not swinging the dumbbells; move them using muscle power only. - Do not lock your elbows; keep them slightly bent throughout the motion to protect the joint. - Do not lift the dumbbells higher than shoulder level to avoid undue stress on the shoulder joint.
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Dumbbell Lateral Rear Raise FAQs
What muscles does the Dumbbell Lateral Rear Raise work?
The Dumbbell Lateral Rear Raise mainly works the shoulders and traps, with help from the back. The main muscles are the posterior deltoid and trapezius.
What equipment do you need for the Dumbbell Lateral Rear Raise?
Dumbbells.
What workout day should the Dumbbell Lateral Rear Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Lateral Rear Raise variations and alternatives?
Similar exercises include the Backhand Raise, Barbell Lying Incline Rear-Delt Raise, Barbell Rear-Delt Raise and Barbell Bent-Over Row.
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