Dumbbell Alternating Rear Lateral Raise Support Hold

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Lie chest-down on the bench with your chin just over the top edge and your feet braced firmly on the floor for stability.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other), letting your arms hang straight down toward the floor.

How to do it

1. Exhale as you raise one arm out to the side in a wide arc, keeping a slight, fixed bend in the elbow.
2. Lift the weight until your arm is roughly parallel to the floor, focusing on leading the movement with your elbow rather than your hand.
3. Inhale as you lower the dumbbell back to the starting position under strict control.
4. Repeat the movement with the opposite arm, alternating sides for each repetition.

Form checklist

• Keep your chest pressed firmly against the bench to prevent using momentum or 'rowing' the weight.
• Maintain a neutral neck position by looking slightly down or straight ahead, not upward.
• Ensure the movement occurs at the shoulder joint only; do not allow the elbows to bend or straighten further during the lift.
• Avoid shrugging your shoulders toward your ears; keep the scapula depressed.

Pro tips

• Think about pushing the dumbbells 'out' toward the side walls rather than 'up' to better engage the rear deltoids over the traps.
• At the top of the movement, slightly rotate your pinky finger toward the ceiling to maximize posterior deltoid fiber recruitment.
• Pause for a half-second at the peak of the contraction to eliminate any remaining momentum.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase mechanical tension.
• Hold the non-working arm in a static contraction at the top of the movement while the other arm performs its repetition.

Frequently asked

What muscles does the dumbbell alternating rear lateral raise support hold work?

The dumbbell alternating rear lateral raise support hold primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the dumbbell alternating rear lateral raise support hold?

The dumbbell alternating rear lateral raise support hold uses dumbbell.

Is the dumbbell alternating rear lateral raise support hold good for beginners?

The dumbbell alternating rear lateral raise support hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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