Rear Lateral Raise

Dumbbell Rear Lateral Raise Exercise

Target Muscle: Posterior Deltoid (Shoulders)

Workout Mechanics: Isolated | Workout Force: Pull Exercise | Utility: Auxiliary

Stablizer Muscle: Triceps Brachii, Wrist Extensors, Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus

Synergists: Infraspinatus, Teres Minor, Deltoid, Lateral, Trapezius, Middle, Trapezius, Lower, Rhomboids

Rear Lateral Raise Instructions

Rear Lateral Raise Technique

Grasp dumbbells to each side. Bend knees slightly and bend over through hips with back flat, parallel to 30� to the floor.

Rear Lateral Raise Form

Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow position (10� to 30� angle) throughout exercise. Maintain height of elbows above wrists by raising "pinkie" side up. Lower and repeat.

Dumbbells are raised by shoulder transverse abduction, not external rotation, nor extention. Upper arm should travel in a perpendicular path to the torso to minimize latissimus dorsi involvement. To exercise posterior deltoid and not the lateral deltoid, keep torso close to horizontal. Positioning torso at 45� is not a sufficient angle to target the rear deltoids. Knees are bent in effort to keep low back straight (See Hamstring Inflexibility). If low back becomes rounded due to tight hamstrings, either knees should be bent more or torso may not be positioned as low. If low back is rounded due to poor form, slowly lower torso into horizontal position with knees bent and back straight. Also see Rear Lateral Raise Errors.

Related Dumbbell Exercises
1. Lying Rear Delt Raise
2. Lying Rear Delt Row
3. Lying Rear Lateral Raise
4. Lying Rear Lateral Raise, One Arm
5. Rear Delt Row
6. Seated Rear Lateral Raise