Dumbbell Incline Rear Lateral Raise

Dumbbell Incline Rear Lateral Raise

The Dumbbell Incline Rear Lateral Raise is a fantastic exercise that primarily targets the posterior deltoids, which are the muscles at the back of your shoulders. It also engages the upper back, traps, and rhomboids, providing a comprehensive upper body workout. This exercise is best performed on an incline bench, with dumbbells in hand. By raising the dumbbells out to the sides while in a bent-over position on the incline bench, you're able to isolate and effectively target the rear deltoids. This is crucial for maintaining shoulder stability and developing well-rounded shoulder muscles. Incorporating the Dumbbell Incline Rear Lateral Raise into your workout routine can enhance your overall upper body strength, improve posture, and assist in preventing muscle imbalances. Strong rear deltoids contribute to better shoulder alignment and reduce the risk of common shoulder injuries. Remember to start with lighter weights to focus on proper form and gradually increase intensity as you become more comfortable with the movement. As with any exercise, it's imperative to maintain a stable core, use controlled movements, and breathe evenly throughout the exercise. Adding the Dumbbell Incline Rear Lateral Raise to your workout routine can bring remarkable results, enhancing both the aesthetics and functionality of your shoulders. Be sure to consult with a fitness professional for personalized guidance and modifications to suit your individual fitness level.


  • Start by setting an incline bench to a 30-45 degree angle.
  • Sit on the incline bench with a dumbbell in each hand, palms facing each other.
  • Place your feet flat on the ground and keep your back flat against the bench.
  • With a slight bend in your elbows, raise your arms laterally to the sides until they are parallel to the floor. Exhale as you do this.
  • Pause for a brief moment at the top of the movement, feeling the contraction in your shoulders.
  • In a controlled manner, lower the dumbbells back to the starting position. Inhale as you do this.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise, keeping your core engaged and avoiding any swinging or excessive momentum.

Tips & Tricks

  • Ensure proper form by keeping your back straight and core engaged throughout the exercise.
  • Start with lighter weights and gradually increase as you build strength for better control and prevent injury.
  • Focus on the mind-muscle connection by visualizing the rear deltoids contracting and working throughout each repetition.
  • Perform the exercise in a slow and controlled manner to fully engage the rear deltoids and avoid relying on momentum.
  • Add variety by incorporating different angles such as incline or decline positions to target the rear deltoids from various perspectives.
  • Incorporate a resistance band into the exercise by attaching it to a stable object and holding the ends in each hand for added difficulty and muscle activation.
  • Perform this exercise as part of a well-rounded shoulder workout routine to ensure balanced development of the shoulder muscles.
  • Engage the rear deltoids by consciously squeezing and activating them at the top of each repetition.
  • Use a mirror or have someone provide feedback on your form to ensure proper positioning and technique.
  • Remember to warm up adequately before starting this exercise to prepare the muscles and joints for the work ahead.


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