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Dumbbell Rear Lateral Raise

A hinged lateral raise performed bent over so the raise line targets the rear deltoids instead of the side delts.

ShouldersDumbbellHorizontal abduction
GoLightWeight mediadumbbell-rear-lateral-raise

Demonstration coming soon

Primary

Rear deltoids

Secondary

Lateral deltoidsRhomboidsMiddle trapezius

Equipment

Dumbbell

Pattern

Horizontal abduction

Setup

  1. 01Hold a light dumbbell in each hand with feet hip width apart.
  2. 02Hinge at the hips to roughly 45 to 90 degrees of torso lean.
  3. 03Let the dumbbells hang below the chest with palms facing in.
  4. 04Keep a slight bend in the elbows and a flat back.

Execution

  1. 01Raise the dumbbells out to the sides in line with the shoulders.
  2. 02Lead with the elbows and keep the pinky side of the hand slightly high.
  3. 03Stop when the upper arms reach the height of the torso.
  4. 04Lower under control to the hanging start.

Checkpoints

  • -The raise line is straight out from the shoulders relative to the leaned torso.
  • -The torso angle does not change rep to rep.
  • -Traps stay relaxed; the movement comes from the shoulder joint.
  • -Both arms rise at the same speed and height.

Common mistakes

  • -Rising out of the hinge to turn it into a standing lateral raise.
  • -Letting the arms drift back toward the hips.
  • -Shrugging into the top of the movement.
  • -Rushing the lowering phase and losing tension.

Programming notes

  • -Use 3 to 4 sets of 12 to 20 reps with light weight.
  • -Alternate it week to week with reverse flys to vary the rear delt stimulus.
  • -Hold the top for 1 second on the last few reps to enforce strictness.

Related exercises

Dumbbell Rear Delt Raise

Dumbbell / Shoulders

Dumbbell Rear Lateral Raise (Support Head)

Dumbbell / Shoulders

Dumbbell Incline Rear Lateral Raise

Dumbbell / Shoulders

Dumbbell Seated Bent Arm Lateral Raise

Dumbbell / Shoulders

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