Animated GIF · Available via API
gif_boxDumbbell Rear Lateral Raise
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Rear Lateral Raise is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Traps and Rhomboids.
list_alt Step-by-Step Instructions
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.
grid_view More Shoulders Exercises
warning Common Mistakes
Using Too Much Weight and Shrugging
Overloading this exercise causes the upper trapezius to compensate and dominate the movement via scapular elevation. Choose a lighter weight and consciously keep the shoulders depressed and the neck long throughout every rep.
Bending the Elbows Too Much
Turning the rear raise into a bent-over row by pulling with excessively bent elbows reduces the arc the dumbbell travels and shifts load to the lats and biceps. Maintain a slight, fixed elbow bend (about 10–15 degrees) and keep it consistent.
Rounding the Upper Back
Performing the movement with a hunched thoracic spine makes it very difficult to achieve proper scapular retraction at the top of the arc. Set up with a flat back and neutral spine — brace the core before each set to maintain spinal position under load.
shuffle Variations & Progressions
Cable Rear Lateral Raise
Attaching a D-handle to a low cable pulley provides constant tension throughout the arc, unlike dumbbells which lose tension at the bottom. Excellent for maximizing time under tension and improving the posterior delt mind-muscle connection.
Seated Dumbbell Rear Raise
Performing the exercise seated with your chest resting on your thighs limits torso sway and momentum, forcing the rear delts to do all the work. A great form-reinforcement variation for beginners or when fatigued.
Reverse Pec Deck (Machine Rear Raise)
The machine variant offers a fixed path and consistent resistance curve, making it easy to isolate the rear delts with controlled form. Ideal for finishing sets when stabilizer fatigue makes free-weight form difficult to maintain.
Face Pull with Rope
Pulling a rope attachment to your face with elbows flared high combines rear delt activation with external rotation, making it an excellent shoulder health and posture exercise. Widely recommended for counteracting the effects of heavy pressing.
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