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Exercise 0379 · REF UzkLrem

Dumbbell Rear Lateral Raise (support Head) exercise animation

Dumbbell Rear Lateral Raise (support Head)

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Resting the forehead on a support — often an incline bench — while doing rear laterals removes the lower back's ability to help swing the weight, the most common way this exercise gets cheated. That head support forces the rear delts to do the lifting without any assistance from momentum. It's one of the stricter, more effective versions of the rear delt raise for that reason.

How to Do the Dumbbell Rear Lateral Raise (support Head)

  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. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Rear Lateral Raise (support Head) 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 Rear Lateral Raise (support Head) work?
The Dumbbell Rear Lateral Raise (support Head) primarily targets the delts, with the traps and rhomboids assisting.
What equipment do I need for the Dumbbell Rear Lateral Raise (support Head)?
The Dumbbell Rear Lateral Raise (support Head) is done with a dumbbell.
What's a good alternative to the Dumbbell Rear Lateral Raise (support Head)?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.