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Shoulders Exercise · Dumbbell

Dumbbell Rear Lateral Raise exercise animation

Dumbbell Rear Lateral Raise

Category
Shoulders
Equipment
Dumbbell
Target
Delts

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

  1. Begin standing with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your body.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core braced.
  3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they reach shoulder height.
  4. Hold briefly at the top, then lower your arms back down under control.
  5. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

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 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 work?
The Dumbbell Rear Lateral Raise primarily targets the delts, with the traps and rhomboids assisting.
What equipment do I need for the Dumbbell Rear Lateral Raise?
The Dumbbell Rear Lateral Raise is done with a dumbbell.
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.