Dumbbell Rear Lateral Raise

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
2. Hinge forward at the hips until your torso is nearly parallel to the floor, maintaining a flat back and a slight bend in the knees.
3. Let the dumbbells hang directly beneath your shoulders with your elbows slightly bent and fixed in position.

How to do it

1. Exhale as you raise the dumbbells out to your sides in a wide arc, focusing on pulling with the back of your shoulders.
2. Continue the lift until your upper arms are roughly parallel to the floor, ensuring your shoulder blades retract slightly at the top.
3. Inhale as you slowly lower the weights back to the starting position with a controlled 2-second tempo.
4. Maintain the same slight bend in your elbows throughout the entire range of motion.

Form checklist

• Keep your spine neutral and avoid rounding your lower back.
• Minimize torso movement; do not use momentum or 'swing' the weights up.
• Lead the movement with your elbows rather than your hands.
• Keep your neck in line with your spine by looking at the floor slightly ahead of your feet.

Pro tips

• Rotate your wrists slightly so your pinkies are higher than your thumbs at the top of the movement to maximize rear delt recruitment.
• Think about pushing the weights 'out' toward the side walls rather than just 'up' to keep the tension on the deltoids instead of the traps.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to eliminate momentum.
• Perform the exercise seated at the end of a bench to further isolate the upper body and prevent leg drive.

Frequently asked

What muscles does the dumbbell rear lateral raise work?

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

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

The dumbbell rear lateral raise uses dumbbell.

Is the dumbbell rear lateral raise good for beginners?

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