Are you struggling to properly target your rear deltoids during shoulder workouts? Are you tired of feeling like your shoulders are lagging behind the rest of your upper body gains? This common issue can be frustrating, but it’s important to recognize that it’s not uncommon. Many people neglect their rear deltoids during their workouts, which can lead to imbalanced shoulder muscles. Luckily, the solution is as simple as incorporating dumbbell rear lateral raises into your routine. Keep reading for a step-by-step guide on how to master this exercise and strengthen those often-neglected rear deltoids.
Dumbbell Rear Lateral Raise Summary
- Primary Muscles: Deltoid – Posterior
- Secondary Muscles: Infraspinatus, Rhomboids, Trapezius – Middle, Trapezius – Lower, and Teres Minor
- Equipment: Dumbbells
- Mechanics Type: Isolation
- Force: Pull
- Utility: Basic
Dumbbell Rear Lateral Raise Instructions
- Pick up your dumbbells with your arms hanging in front of you bend at your hips and knees until your chest is parallel with the floor.
- Now, while keeping your arms locked, raise the dumbbells up until your arms are straight out to the side.
- Then lower the dumbbells back down in fronton you with your arms hanging.
- Continue until you have performed a full set.
Video Tutorial
Dumbbell Rear Lateral Raise Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Adductor Magnus
- Erector Spinae
- Gluteus Maximus
- Hamstrings
- Triceps Brachii
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of Dumbbell Rear Lateral Raise
The Dumbbell Rear Lateral Raise is an excellent exercise for strengthening and toning the posterior deltoid muscle. This exercise focuses on the rear shoulder region and helps improve shoulder stability and strength. When performed correctly, this exercise can also target the trapezius, rhomboids and latissimus dorsi muscles. The posterior deltoid is a key muscle in shoulder stability and strength, and this exercise can help build strength in that area while also providing balance to the front deltoids. Additionally, it can help improve posture and reduce the risk of injury by strengthening the area.
Tips for Performing Dumbbell Rear Lateral Raise
Should you desire to get the most effective results, you will need to focus on these simple and easy tips. Likewise, in case you are looking to protect yourself against injuries, you would be wise to stick to these tips.
- accomplish your large compound exercises at the beginning of your routine, then complete isolation lifts to focus on distinct muscles towards the end. You need the top results of your individual muscle groups any time you perform coumpound movements for instance, bench, squats and deadlifts. After that you need to focus on the muscle groups that you observed were weak for those movements, or areas that couldn’t get fatigued due to the style of compound lift you executed.
- Push Yourself To Within Failure So That You Can Boost The Teardown Of Your Muscle Tissue. You should make sure you’ve setup proper safety precautions whenever you’re pushing yourself to close to failure.
- Make sure you do a effective warm up when you are preparing to lift.
- Have A Partner So That You Will Stress Yourself Beyond Fatigue. You may only get so far without any help, a partner will be able to enable you to push your muscles beyond where you alone are able to go. Thus you will certainly break down your muscle tissues down a tad bit more and afterward your muscle tissue is going to build returning more substantial by means of rest and recovery.
Benefits and Tips Video
Frequent Mistakes To Avoid
You will want to refrain from these fairly typical mistakes to sustain superb form and build muscle. Furthermore, when you prevent these issues you will lessen the odds of having injuries.
- You’ll Do Better To Not Attempt To Lift More Weight Than You Can Do Correctly. You may give up your technique and could very well lead to an accident any time you aim to lift more than you should.
- You Must Not Skip Out On Your Cooldown. You will improve your healing period and lessen soreness if you do a proper cool-down.
- Stop Trying To Execute The Exact Same Exercises Each And Every Occasion. Whenever a person conduct the same exercise every work out ones muscles is likely to be trained to undertake that singular exercise very well, but you will peak a lot quicker.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
The exercise Dumbbell Rear Lateral Raise is a great way to target your rear deltoids and strengthen your shoulder muscles. However, if you’re looking for a change of pace or need some alternative exercises to switch up your routine, there are plenty of variations, complementary, and alternative exercises that can help you get the same results. Here are some of the exercises you can try:
EZ Bar Reverse Grip Bent Over Row
The EZ Bar Reverse Grip Bent Over Row is a great complementary or alternative exercise to the Dumbbell Rear Lateral Raise. This exercise works the back, shoulders, and arms by using an overhand grip on an EZ bar while leaning forward at the hips. This exercise is a great way to add variety to your shoulder routine and work the muscles from different angles. It also helps to improve posture and build core strength, which is essential for performing any type of shoulder exercise.
Lever High Row (Machine)
The Lever High Row is a great machine-based alternative or complementary exercise to the Dumbbell Rear Lateral Raise. It is a great way to work the same muscles without having to worry about balance or holding the dumbbells. It has adjustable settings that allow for a wide range of motion and resistance levels, allowing for a more dynamic workout. The Lever High Row can be used with both compound and isolation movements, making it an excellent exercise for targeting specific muscle groups. Additionally, it can be used as a warm-up to increase mobility and range of motion before more intense exercises.
Seated Cable Row
The Seated Cable Row is a great complement or alternative to the Dumbbell Rear Lateral Raise. This exercise works the muscles of the back, including the lats, traps, and rhomboids, which are the same muscles worked in the Dumbbell Rear Lateral Raise. The Seated Cable Row also works the biceps, which helps build strength and stability in the shoulder joint. This exercise can be done with either a low cable pulley or a high cable pulley and can be modified by changing the width of your grip on the cable handle. The Seated Cable Row is a great way to strengthen and tone your back muscles while also providing an effective alternative to the Dumbbell Rear Lateral Raise.
Check Out These Top Dumbbell Exercises
Smith Machine Bent Over Row
The Smith Machine Bent Over Row is a great complement or alternative to the Dumbbell Rear Lateral Raise. It targets the same muscle groups in the back and shoulders, but works them from a different angle. This exercise provides greater stability for your body than the Dumbbell Rear Lateral Raise, and can be done with heavier weights. To perform the Smith Machine Bent Over Row, you stand with your feet shoulder-width apart, grip the bar slightly wider than shoulder-width apart, and keep your back straight as you slowly lower the bar towards your chest. As you lift the bar back up, keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement. This exercise can be done with barbells or machines and is a great way to develop strength and muscularity in the upper body.
Cable Rope Face Pull
Cable rope face pulls are an excellent alternative or complementary exercise to dumbbell rear lateral raises. This exercise strengthens the upper back and rear deltoid muscles and helps improve posture. Cable rope face pulls involve pulling a cable rope or handle towards the face while the arms are extended in front of the body. This exercise is different than dumbbell rear lateral raises as it works the back muscles instead of the shoulder muscles, making it an ideal exercise for those looking to build a strong and muscular upper back.
Dumbbell Chest Supported Row
The Dumbbell Chest Supported Row is a great alternative or complementary exercise to the Dumbbell Rear Lateral Raise. This exercise targets the same muscles as the Dumbbell Rear Lateral Raise but from a different angle and with a different range of motion. It strengthens the back, shoulders and arms while also improving posture. To perform the Dumbbell Chest Supported Row, set up a flat bench and grab two dumbbells. Then, lay face down on the bench with the dumbbells in each hand. Finally, row the dumbbells up to your chest and lower them back down in a controlled manner. This exercise is a great way to build strength and stability in the back, shoulders and arms while also helping to improve posture.
Find More Back Exercises Here
Opposing Complementary Exercises
It is important to include exercises that work opposing muscle groups when completing a workout routine. This helps to keep the body balanced and allows the muscles to rest in between sets. The following exercises are designed to be used in conjunction with the exercise Dumbbell Rear Lateral Raise to help strengthen opposing muscle groups.
Barbell Reverse Grip Decline Bench Press
The Barbell Reverse Grip Decline Bench Press is a great exercise to pair with the Dumbbell Rear Lateral Raise. This exercise works the opposite muscle group in the upper body, primarily the triceps and upper chest. It is important to keep your elbows close to your body as you lower the barbell, as this will help to fully engage your triceps. This exercise will help to build strength in the opposing muscle group of the Dumbbell Rear Lateral Raise, helping to create a balanced upper body workout.
Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is a great complementary exercise to the Dumbbell Rear Lateral Raise as it works the opposing muscle group. It primarily targets the chest muscles, while the Rear Lateral Raise focuses on the shoulders and upper back. This combination of exercises is great for strengthening and toning the upper body, as they both work different muscle groups. The Decline Dumbbell Bench Press will help to build a strong and balanced chest, while the Rear Lateral Raise will build strength in the shoulders and upper back.
Barbell Wide Bench Press
The Barbell Wide Bench Press is a great exercise for targeting the chest muscles and is a great complement to the Dumbbell Rear Lateral Raise. The Wide Bench Press helps to develop the larger pectoral muscles, while the Dumbbell Rear Lateral Raise focuses on building the smaller rear deltoid muscles. By alternating between these two exercises, you can ensure that both muscle groups are adequately worked. This combination of exercises will help to increase your upper body strength and build a well-rounded physique.
Get Those Rear Delts Poppin’ with the Dumbbell Rear Lateral Raise!
One area that often gets neglected in shoulder workouts, are the rear deltoids. The rear deltoids are an essential muscle group for overall shoulder development, but they are often overlooked. The dumbbell rear lateral raise is an excellent exercise for targeting this area. With proper form, this exercise can help you strengthen the rear deltoids and improve your overall shoulder shape.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Dumbbell Exercises
