Dumbbell Rear Lateral Raise
Description
The dumbbell rear lateral raise (also called the bent-over rear delt fly) is a single-joint isolation exercise that targets the posterior deltoid. Standing with a hip hinge and a dumbbell in each hand, you lift the dumbbells out to your sides while keeping your torso bent forward. It is one of the best exercises for building rear delts, improving posture, and balancing the shoulders.
Muscle Group
Equipment Required
Dumbbell Rear Lateral Raise Instructions
- Stand with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
- Hinge forward at the hips with a slight knee bend until your torso is roughly parallel to the floor.
- Let the dumbbells hang straight down with palms facing each other (neutral grip).
- Brace your core and lock in your back angle. Keep your back flat throughout.
- Set a slight bend in your elbows and maintain it. Pull your shoulder blades back as you lift.
- Lift both dumbbells out to your sides by squeezing your rear delts. Lead with your elbows.
- Continue until your upper arms are roughly parallel to the floor. Your hands should be at shoulder level.
- Pause briefly at the top, then lower under control back to the hanging start position. Use light weight — strict form is critical.
Dumbbell Rear Lateral Raise Form & Visual
Dumbbell Rear Lateral Raise Benefits
- Most direct exercise for building the rear delts
- Improves posture by strengthening the muscles that resist forward shoulder rounding
- Balances anterior deltoid dominance from pressing
- Easier than face pulls to set up at home
- Trains the mid-trap and rhomboids as secondary movers
- Excellent shoulder-health exercise
Dumbbell Rear Lateral Raise Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus and teres minor (rotator cuff)
- Erector spinae (isometric)
Dumbbell Rear Lateral Raise Variations & Alternatives
- Dumbbell Rear Delt Fly
- Dumbbell Lying Rear Lateral Raise
- Dumbbell Incline Rear Lateral Raise
- Dumbbell Seated Rear Delt Row
- Cable Rear Delt Row
- Lying Rear Lateral Raise
- Cable Rear Delt Fly
- Reverse Pec-Deck Fly
