Dumbbell Incline Rear Lateral Raise

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Lie chest-down on the bench with your feet firmly planted on the floor for stability and your chin just above the top edge.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other), letting your arms hang straight down toward the floor.
4. Maintain a slight bend in your elbows and pull your shoulder blades slightly back to set your upper back.

How to do it

1. Exhale as you raise the dumbbells out to the sides in a wide arc, keeping your elbows slightly bent and fixed throughout the movement.
2. Continue the lift until your upper arms are roughly parallel to the floor and in line with your shoulders.
3. Pause for a second at the top to maximize peak contraction in the rear deltoids.
4. Inhale as you slowly lower the weights back to the starting position using a controlled 2-second tempo.

Form checklist

• Keep your chest pressed firmly against the bench to prevent using momentum or 'cheating' the weight up.
• Lead the movement with your elbows rather than your hands to ensure the rear delts are doing the work.
• Avoid shrugging your shoulders toward your ears; keep your traps depressed.
• Maintain a neutral neck position by looking at a spot on the floor about 2 feet in front of the bench.

Pro tips

• Think about pushing the dumbbells 'out' toward the side walls rather than just 'up' to better isolate the posterior deltoid.
• Slightly rotate your wrists so your pinkies are higher than your thumbs at the top of the movement to increase rear delt recruitment.
• Focus on the mind-muscle connection by imagining your shoulder blades moving toward each other only at the very end of the range of motion.

Make it harder

• Incorporate a 2-second isometric hold at the top of every repetition to increase time under tension.
• Perform 'dead-stop' reps by letting the dumbbells come to a complete rest on the floor (if the bench height allows) to remove all elastic energy.

Frequently asked

What muscles does the dumbbell incline rear lateral raise work?

The dumbbell incline rear lateral raise primarily targets the deltoids, rhomboids, and trapezius, and also works the biceps and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline rear lateral raise?

The dumbbell incline rear lateral raise uses dumbbell.

Is the dumbbell incline rear lateral raise good for beginners?

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

Related exercises

• Band Incline Y RaiseIntermediate · deltoids, rhomboids, and trapezius
• Dumbbell One Arm Reverse Fly With SupportIntermediate · deltoids, rhomboids, and trapezius
• Dumbbell Rear FlyBeginner · deltoids, rhomboids, and trapezius
• Dumbbell Rear Lateral RaiseIntermediate · deltoids, rhomboids, and trapezius