Dumbbell Lateral Raise Back Supported

Muscles worked

Setup

1. Stand with your back, glutes, and head pressed firmly against a wall.
2. Place your feet 6-12 inches away from the wall for better stability and balance.
3. Hold a dumbbell in each hand at your sides with a neutral grip (palms facing your thighs).
4. Maintain a slight bend in the elbows and pull your shoulder blades back and down.

How to do it

1. Exhale as you raise the dumbbells out to your sides in a wide arc until they reach shoulder height.
2. Keep your palms facing down at the top of the movement, ensuring your elbows stay slightly higher than your wrists.
3. Inhale as you slowly lower the weights back to the starting position using a controlled 2-3 second tempo.
4. Maintain constant contact between your upper back and the wall throughout the entire set.

Form checklist

• Keep your head and shoulder blades glued to the wall to prevent swinging.
• Avoid shrugging your shoulders toward your ears; keep the traps relaxed.
• Stop the movement once your arms are parallel to the floor to keep tension on the deltoids.
• Do not allow the dumbbells to touch your thighs at the bottom to maintain constant tension.

Pro tips

• Think about pushing the dumbbells 'out' toward the side walls rather than 'up' to maximize lateral delt recruitment.
• Lead the movement with your elbows to ensure the lateral head of the deltoid is the primary mover.
• Pause for a split second at the peak of the contraction to emphasize the mind-muscle connection.

Make it harder

• Implement a 3-second isometric hold at the top of each repetition.
• Use a slow 4-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the dumbbell lateral raise back supported work?

The dumbbell lateral raise back supported primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the dumbbell lateral raise back supported?

The dumbbell lateral raise back supported uses dumbbell.

Is the dumbbell lateral raise back supported good for beginners?

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

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