Shoulders Exercise · Dumbbell
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Dumbbell Rear Lateral Raise is a targeted isolation shoulders movement designed to train the Delts with direct engagement of the Rhomboids.
Single-joint abduction or horizontal abduction isolating the lateral, anterior, or posterior deltoid heads through a curved arc of motion. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
The rear lateral raise is essentially the same movement as a rear fly, hinging forward and raising the arms out to the sides to target the back of the shoulder. Because the rear delts are small and easy to cheat with torso swing, strict form with lighter weight beats heavier, sloppier reps here every time. It's a staple for balancing out shoulders that get plenty of front-delt work from pressing but little rear-delt work otherwise.
How to Do the Dumbbell Rear Lateral Raise
- Begin standing with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core braced.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they reach shoulder height.
- Hold briefly at the top, then lower your arms back down under control.
- Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
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.
Add the Dumbbell Rear Lateral Raise to Your Custom Workout Routine
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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 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 Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
Equipment Alternatives
Don't have dumbbell? These target the same delts with different equipment.
FAQ
- What muscles does the Dumbbell Rear Lateral Raise work?
- The Dumbbell 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 Rear Lateral Raise?
- The Dumbbell 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 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 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 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.