Dumbbell Reverse Lateral Raise
Sculpt powerful shoulders with this lateral raise variation. Focus on an explosive lift and a slow, controlled negative to maximize tension and build elite lateral deltoid definition.
The Dumbbell Reverse Lateral Raise mainly works the shoulders, with help from the traps. You'll need: dumbbells.
Required Equipment
Dumbbell Reverse Lateral Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid)
Secondary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
How to do the Dumbbell Reverse Lateral Raise
Setup
Stand in an upright, neutral position with a dumbbell in each hand, arms relaxed at your sides.
The Movement
Lift: Using an explosive but controlled motion, raise both arms out to your sides until they reach shoulder height. Ensure your palms are facing the floor and your arms remain relatively straight with a tiny bend in the elbows.
Pause: Hold the position for a brief moment at the top.
The Negative: Slowly and deliberately lower the dumbbells back down to your starting position. This phase should take significantly longer than the upward lift phase (aim for a count of 3 to 5 seconds).
Repeat: Once the weights return to your sides, immediately lift them again for the next repetition.
Form Tips
Keep your torso stationary throughout the movement; avoid swinging your body to generate momentum.
Engage your core to maintain a stable spine.
Focus on feeling the tension in your side deltoids during the slow lowering phase.
Dumbbell Reverse Lateral Raise FAQs
What muscles does the Dumbbell Reverse Lateral Raise work?
The Dumbbell Reverse Lateral Raise mainly works the shoulders, with help from the traps. The main muscles are the lateral deltoid.
What equipment do you need for the Dumbbell Reverse Lateral Raise?
Dumbbells.
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