Shoulders Exercise · Dumbbell

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Dumbbell Rear Lateral Raise (support Head)

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.

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Also known as: Db Rear Lateral Raise (Support Head), Dumbell Rear Lateral Raise (Support Head), Dumbbell Rear Side Raise (Support Head)

Category

Shoulders

Equipment

Dumbbell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

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

1. Begin standing with feet shoulder-width apart, holding 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 reach the level of the floor behind you.
4. Hold briefly at the top, then lower your arms back down under control.
5. Execute the desired number of reps with smooth cadence and consistent focus on the delts.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Rear Lateral Raise (support Head) mainly targets your Delts, with your Traps helping support the movement, along with your 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.

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Cable Front Raise Cable · Delts Lever Lateral Raise Leverage Machine · Delts

FAQ

What muscles does the Dumbbell Rear Lateral Raise (support Head) work?

The Dumbbell Rear Lateral Raise (support Head) mainly works your delts. It also helps strengthen your traps and rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Rear Lateral Raise (support Head)?

You do the Dumbbell Rear Lateral Raise (support Head) with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Rear Lateral Raise (support Head)?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Rear Lateral Raise (support Head)?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Rear Lateral Raise (support Head)?

The Band Y-Raise trains your delts with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.