Dumbbell Rear Lateral Raise (support head)

Dumbbell Rear Lateral Raise (support head)

The dumbbell rear lateral raise is an excellent exercise that targets the muscles of the upper back and shoulders. By holding a dumbbell in each hand and assuming a bent-over position, you can effectively engage the posterior deltoids and the rhomboids. The unique "support head" variation of this exercise adds an extra challenge to the movement, further increasing the muscle activation. When performed correctly, the dumbbell rear lateral raise (support head) helps improve posture, upper body stability, and overall upper back strength. This exercise also aids in achieving a well-rounded physique by developing the often neglected rear deltoid muscles, which contribute to a balanced shoulder appearance. While executing this exercise, it is essential to maintain proper form to prevent injuries and maximize results. Remember to engage your core muscles to stabilize your body throughout the movement. Focus on retracting your shoulder blades together, leading with your elbows, and keeping your head supported to target the intended muscles effectively. To optimize muscle growth and strength development, incorporate the dumbbell rear lateral raise (support head) into your upper body workout routine alongside other complementary exercises. You can perform this exercise with a variety of rep ranges and weights, adjusting the intensity according to your fitness level and goals. Remember, safety is crucial when engaging in any exercise regimen. Always warm up adequately before starting your workouts, listen to your body, and stop immediately if you experience any pain or discomfort. Stay consistent, progressive, and enjoy the benefits of incorporating the dumbbell rear lateral raise (support head) into your fitness routine.


  • Stand with your feet shoulder-width apart and grasp a dumbbell in each hand.
  • Bend your knees slightly and hinge forward at the hips. Keep your back straight and parallel to the floor.
  • Bring the dumbbells together in front of your head with your elbows slightly bent and your palms facing each other.
  • Keeping your head supported on a bench or stability ball, lift the dumbbells out to the sides, squeezing your shoulder blades together.
  • Continue raising your arms until they are parallel to the floor or slightly higher, maintaining a slight bend in your elbows.
  • Pause for a moment, then slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to avoid injury.
  • Start with lighter weights and gradually increase the resistance as you progress.
  • Engage your core muscles to maintain stability and control during the movement.
  • Focus on squeezing your shoulder blades together as you lift the dumbbells.
  • Control the tempo of the movement, and avoid using momentum to lift the weights.
  • Keep your neck and spine aligned by supporting your head with your hand.
  • Breathe out as you lift the dumbbells and breathe in as you lower them.
  • Avoid shrugging your shoulders or using your upper body to lift the weights.
  • Take breaks as needed and listen to your body to prevent overexertion.
  • Incorporate variety by alternating between supports with the right and left hand.


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