Dumbbell Rear Lateral Raise

Dumbbell Rear Lateral Raise

The Dumbbell Rear Lateral Raise is a dynamic exercise that targets the muscles of the shoulders, specifically the rear deltoids. This exercise is an effective way to strengthen and tone the muscles in the back of the shoulder, which can improve posture and overall upper body strength. To perform the Dumbbell Rear Lateral Raise, you'll need a pair of dumbbells and a flat bench. Begin by holding the dumbbells at your sides with a neutral grip. Position yourself face down on the bench, ensuring your feet are firmly planted on the ground. With a slight bend in your elbows, lift the dumbbells out to the sides and away from your body until your arms are parallel to the floor. Keep your shoulder blades pulled back and down throughout the movement. Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position. It's important to maintain control throughout the exercise and avoid any swinging or jerking motion. You can adjust the weight of the dumbbells to suit your strength and fitness level. It's always recommended to start with lighter weights and gradually increase as you become more comfortable with the movement. Incorporating the Dumbbell Rear Lateral Raise into your workout routine can help improve shoulder stability, enhance posture, and contribute to a well-rounded upper body strength training program. Remember to always use proper form, listen to your body, and consult with a fitness professional if needed. Keep challenging yourself, and enjoy the benefits of this fantastic exercise!


  • Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
  • Keep your back straight and engage your core.
  • Slowly lift the dumbbells out to the sides, away from your body, with a slight bend in your elbows.
  • Keep your wrists straight and continue to raise the dumbbells until your arms are parallel to the floor.
  • Hold the raised position for a brief pause, focusing on contracting your rear deltoids.
  • Lower the dumbbells back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter weights and gradually increase the resistance as your strength improves.
  • Focus on maintaining proper form throughout the exercise to effectively target the rear delts.
  • Engage your core and keep a slight bend in your knees to stabilize your body.
  • Control the movement and avoid using momentum by performing the exercise slowly and deliberately.
  • Avoid excessive swinging of the weights, as it may lead to injury or strain on other muscles.
  • Include this exercise in your shoulder workout routine to specifically target the rear deltoids.
  • Ensure that your shoulder blades are pulled back and down to activate the target muscles effectively.
  • Incorporate supersets or drop sets to increase the intensity and challenge of your workouts.
  • Perform a proper warm-up before starting the exercise to prepare your muscles for the upcoming workout.
  • Listen to your body and adjust the weights or repetitions accordingly to avoid overexertion or injury.


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