Dumbbell Incline Rear Lateral Raise
Description
The dumbbell incline rear lateral raise performs rear delt raises face-down on an incline bench. The chest support eliminates momentum and the incline angle provides a clean line of pull for the rear delts. It is one of the best rear delt isolation exercises.
Muscle Group
Equipment Required
Dumbbell Incline Rear Lateral Raise Instructions
- Set an incline bench to 30 to 45 degrees. Lie face down with your chest on the pad.
- Hold a dumbbell in each hand, arms hanging straight down.
- Palms facing each other or facing back.
- Raise the dumbbells out to the sides with slight elbow bend.
- Lift until your arms are parallel to the floor or slightly higher.
- Squeeze your rear delts and shoulder blades together at the top.
- Lower under control.
- Use light weight — this is rear delt isolation. Aim for 12 to 15 reps.
Dumbbell Incline Rear Lateral Raise Form & Visual
Dumbbell Incline Rear Lateral Raise Benefits
- Strict rear delt isolation
- Chest support eliminates momentum
- Builds shoulder balance
- One of the best rear delt exercises
- Incline angle provides clean line of pull
- Easy to progress
Dumbbell Incline Rear Lateral Raise Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus
Dumbbell Incline Rear Lateral Raise Variations & Alternatives
- DB Rear Delt Fly (bent over)
- DB Seated Bent-Over Rear Delt Row
- Cable Rear Delt Fly
- Face Pull
- Reverse Peck Deck
