Dumbbell Rear Lateral Raise Support Head

Muscles worked

Setup

1. Set an incline bench to approximately 45 degrees.
2. Stand behind the bench, hinge at the hips, and rest your forehead on the top edge of the backrest to stabilize the spine.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and arms hanging straight down.
4. Maintain a slight bend in the elbows and a wide, stable stance with knees slightly bent.

How to do it

1. Exhale and raise the dumbbells out to the sides in a wide arc until they are level with your shoulders.
2. Focus on leading the movement with your elbows, keeping the slight bend in your arms constant throughout the lift.
3. Inhale as you slowly lower the weights back to the starting position under strict control.
4. Maintain a controlled 2-1-2-0 tempo (2 seconds up, 1 second pause at the top, 2 seconds down).

Form checklist

• Keep your forehead in constant contact with the bench to prevent swinging or using momentum.
• Avoid shrugging your shoulders toward your ears; keep your shoulder blades tucked down.
• Ensure the movement occurs at the shoulder joint rather than through elbow flexion.
• Keep your neck neutral and your core braced to protect the lower back.

Pro tips

• Imagine 'pushing' the dumbbells toward the side walls rather than pulling them up to better isolate the rear deltoids.
• Rotate your wrists slightly so your pinkies are higher than your thumbs at the top of the movement to maximize posterior delt recruitment.
• Focus on the mind-muscle connection by visualizing the back of your shoulders pulling the weight.

Make it harder

• Incorporate a 2-second isometric hold at the peak of the contraction on every rep.
• Perform '1.5 reps' by lifting to the top, lowering halfway, lifting back to the top, and then lowering fully.

Frequently asked

What muscles does the dumbbell rear lateral raise support head work?

The dumbbell rear lateral raise support head primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

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

The dumbbell rear lateral raise support head uses dumbbell.

Is the dumbbell rear lateral raise support head good for beginners?

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

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