Shoulders · Dumbbell · Intermediate

How to do Dumbbell Rear Lateral Raise

The dumbbell rear lateral raise is an isolation exercise targeting the rear deltoids, with secondary emphasis on the traps and rhomboids. It is performed by hinging at the hips and raising dumbbells out to the sides, focusing on shoulder movement.

Dumbbell Rear Lateral Raise demonstration

Primary muscle: Shoulders
Also works: Traps and Rhomboids
Equipment: Dumbbell
Level: Intermediate
Category: Shoulders

How to do Dumbbell Rear Lateral Raise, step by step

Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Repeat for the desired number of repetitions.

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Muscles worked

Dumbbell Rear Lateral Raise works your shoulders as the main mover, with help from your traps and rhomboids.

Track Dumbbell Rear Lateral Raise in SPLYT

Dumbbell Rear Lateral Raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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