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Exercise 0326 · REF vYk8lqw

Dumbbell Incline Rear Lateral Raise exercise animation

Dumbbell Incline Rear Lateral Raise

Category
Shoulders
Equipment
Dumbbell
Target
Delts

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. Set up an incline bench at a 45-degree angle.
  2. Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
  3. Extend your arms straight down with your palms facing each other.
  4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  6. Repeat for the desired number of repetitions.

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

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press 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 Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes 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, with the traps and rhomboids assisting.
What equipment do I need for the Dumbbell Incline Rear Lateral Raise?
The Dumbbell Incline Rear Lateral Raise is done with a dumbbell.
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.