Dumbbell Rear Lateral Raise

Dumbbell Rear Lateral Raise


This exercise involves holding a dumbbell in each hand and lifting them out to the sides, targeting the muscles in the back of the shoulders. It is a great exercise for improving shoulder strength and stability.

Muscle Group

Equipment Required

Dumbbell Rear Lateral Raise Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight down towards the floor, with your palms facing each other.
  4. Engage your shoulder blades and lift your arms out to the sides, keeping them straight, until they are parallel to the floor.
  5. Pause for a moment, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of repetitions.

Dumbbell Rear Lateral Raise Form & Visual

Dumbbell Rear Lateral Raise

Dumbbell Rear Lateral Raise Benefits

  • Targets the rear deltoids, which are often neglected in traditional shoulder exercises
  • Improves posture by strengthening the muscles responsible for pulling the shoulders back
  • Helps prevent shoulder injuries by strengthening the rotator cuff muscles
  • Can be done with light weights and minimal equipment, making it accessible for beginners
  • Allows for a wide range of motion, which can help improve shoulder mobility

Dumbbell Rear Lateral Raise Muscles Worked

  • Rear Deltoids
  • Trapezius
  • Rhomboids
  • Infraspinatus
  • Terres Minor

Dumbbell Rear Lateral Raise Variations & Alternatives

  • Dumbbell Front Lateral Raise
  • Dumbbell Side Lateral Raise
  • Cable Rear Lateral Raise
  • Cable Front Lateral Raise
  • Cable Side Lateral Raise
  • Resistance Band Rear Lateral Raise
  • Resistance Band Front Lateral Raise
  • Resistance Band Side Lateral Raise