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Dumbbell Rear Lateral Raise (Support Head)

A bent-over rear lateral raise with the forehead resting on a bench pad, which locks the torso angle and removes lower back strain and body English.

ShouldersDumbbellHorizontal abduction
GoLightWeight mediadumbbell-rear-lateral-raise-support-head

Demonstration coming soon

Primary

Rear deltoids

Secondary

RhomboidsMiddle trapeziusLateral deltoids

Equipment

Dumbbell

Pattern

Horizontal abduction

Setup

  1. 01Set an incline bench so the top pad sits at forehead height when you hinge.
  2. 02Hinge at the hips and rest your forehead on the top of the pad.
  3. 03Let the dumbbells hang straight down with palms facing each other.
  4. 04Keep a slight elbow bend and a flat back.

Execution

  1. 01Raise both dumbbells out to the sides while the head stays on the pad.
  2. 02Lead with the elbows until the upper arms are level with the torso.
  3. 03Pause briefly at the top.
  4. 04Lower under control without lifting the head off the pad.

Checkpoints

  • -The forehead keeps light contact with the pad for every rep.
  • -The torso angle cannot change, so all movement comes from the shoulders.
  • -Elbow bend stays constant through the arc.
  • -The neck stays neutral rather than pressing hard into the pad.

Common mistakes

  • -Pushing the head into the pad to leverage the weights up.
  • -Lifting the head and standing up as fatigue builds.
  • -Going heavy and turning the raise into a jerky row.
  • -Setting the pad too low and rounding the back to reach it.

Programming notes

  • -Use 3 sets of 12 to 20 reps; the strict setup demands lighter dumbbells.
  • -A good choice when fatigue or a cranky lower back makes free hinging unreliable.
  • -Use it to groove strict technique before progressing to unsupported versions.

Related exercises

Dumbbell Rear Lateral Raise

Dumbbell / Shoulders

Dumbbell Incline Rear Lateral Raise

Dumbbell / Shoulders

Dumbbell Rear Delt Raise

Dumbbell / Shoulders

Lever Seated Reverse Fly

Machine / Shoulders

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