Shoulders Exercise · Dumbbell

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Dumbbell Incline Rear Lateral Raise

Also known as: Db Incline Rear Lateral Raise, Dumbell Incline Rear Lateral Raise, Dumbbell Incline Rear Side Raise

Category

Shoulders

Equipment

Dumbbell

Target

Delts

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

Lying face-down on an incline bench for rear laterals removes the temptation to use body momentum that a standing bent-over version allows, isolating the rear delts more strictly. That supported position is what makes this one of the better rear-delt exercises available, since the rear delts are small and easy to cheat with swing. It's worth prioritizing over standing rear delt flys for anyone serious about balanced shoulder development.

How to Do the Dumbbell Incline Rear Lateral Raise

1. Adjust an incline bench to a 45-degree angle.
2. Sit facing the bench with your chest resting against the backrest, holding a dumbbell in each hand.
3. Let your arms hang straight down with palms facing each other.
4. With a slight bend in your elbows, raise your arms out to the sides until they're parallel to the floor.
5. Pause briefly at the top, then slowly lower your arms back to the starting position.
6. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Biomechanical & Joint Load Cues

Single-joint abduction or horizontal abduction isolating the lateral, anterior, or posterior deltoid heads through a curved arc of motion.

Common Mechanical Mistakes & Form Errors to Avoid

• Shrugging the Trapezius: Elevating the shoulder blades to hike the weight up shifts mechanical tension off the lateral deltoid onto the upper traps.
• Leading with Hands Instead of Elbows: Lifting wrists higher than elbows rotates the shoulder into internal impingement; keep elbows level with or slightly above wrists.
• Using Heavy Body English: Swinging the torso to launch heavy dumbbells turns an isolation exercise into a sloppy momentum drill with minimal delt tension.

Proper Breathing Patterns & Core Engagement

Exhale smoothly as the weights are raised to shoulder height; inhale during the controlled 2-3 second descent.

Injury Modification & Joint Safety

If experiencing subacromial pinch during lateral raises, angle arms 15–30 degrees into the scapular plane (slightly forward of direct sideways). If joint irritation persists, immediately stop and substitute this movement with another exercise from the Shoulders exercises category.

Muscles Worked

The Dumbbell Incline Rear Lateral Raise primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Rhomboids.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Body Weight · Delts Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Incline Rear Lateral Raise work?

The Dumbbell Incline Rear Lateral Raise primarily targets the delts as the primary agonist. Synergist assistance is provided by the traps along with the rhomboids. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Dumbbell Incline Rear Lateral Raise?

The Dumbbell Incline Rear Lateral Raise is performed using a dumbbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Dumbbell Incline Rear Lateral Raise?

The most frequent error is shrugging the trapezius: Elevating the shoulder blades to hike the weight up shifts mechanical tension off the lateral deltoid onto the upper traps.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Dumbbell Incline Rear Lateral Raise?

For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.

What's a good alternative to the Dumbbell Incline Rear Lateral Raise?

If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.