Are you tired of struggling to target your rear delts during your shoulder workouts? Do you find that no matter how hard you try, you just can’t seem to activate those muscles properly? Don’t worry, you’re not alone. Many people struggle with this common issue, and the solution might be simpler than you think. One of the most effective exercises for targeting your rear delts is the incline dumbbell rear lateral raise. By incorporating this exercise into your routine, you can finally start seeing more progress in your shoulder development. In this blog post, we’ll go over how to properly perform this exercise, common mistakes to avoid, and tips to maximize your results.
Incline Dumbbell Rear Lateral Raise Summary
- Primary Muscles: Deltoid – Lateral
- Secondary Muscles: Deltoid – Anterior, Serratus Anterior, Supraspinatus, Trapezius – Lower, and Trapezius – Middle
- Equipment: Dumbbells and Incline Bench
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
Incline Dumbbell Rear Lateral Raise Instructions
- You may start out by picking out your dumbbells, then lye on an incline bench with your stomach and chest on the bench.
- Now, pull your arms and the dumbbells apart with you deltoids and keep your arms straight.
- Following a pause with your arms out at your side, slowly lower the dumbbells back to your starting position.
- Continue to do it again until you have completed the ideal range of repetitions.
Video Tutorial
Incline Dumbbell Rear Lateral Raise Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Levator Scapulae
- Trapezius – Upper
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of Incline Dumbbell Rear Lateral Raise
The Incline Dumbbell Rear Lateral Raise is an excellent exercise to include in a strength training or fitness routine, as it specifically targets the deltoid – lateral muscle. This exercise helps to build strong and toned shoulder muscles, and can be used to improve posture and stability. Additionally, it can help to reduce shoulder pain caused by poor posture or weak muscles. By performing this exercise regularly, you will be able to improve your range of motion and reduce the risk of injury. The Incline Dumbbell Rear Lateral Raise is also great for increasing coordination and balance, which can help you achieve better results with all of your other exercises.
Tips for Performing Incline Dumbbell Rear Lateral Raise
In order for you to have the greatest results, you will need to focus on these simple tips. Also, in case you would like to prevent your self from getting an injury, you ought abide by these tips.
- Inhale When You Extend Your Muscular Tissues And Exhale When You Contract Your Muscles.
- To Improve Speed And Power, Bring Up The Speed Of Your Movements. Maintain effective technique or you will be more suboptimal to personal injury. You ought to reduce the weight to 50 to 60 percent of your one rep max when training for explosiveness. However, you will need to now pause in between every repetition.
- Watch Your Technique by Using A Mirror. You may well believe a little vain looking in a mirror any time you are doing exercises, but you are not admiring yourself, you are ensuring your form is effective.
- Execute Power Sets. Is carrying out a set of not one but two distinctive exercises consecutive. There are 2 primary strategies to undertake power sets, primary is to focus on one muscle. The second is to focus on the opposite muscle groups.
Benefits and Tips Video
Frequent Mistakes To Avoid
You should keep from making these general errors to maintain nice form and develop definition. Additionally, when you steer clear of these issues you will lessen the odds of having to deal with injuries.
- You’ll Do Better To Not Rush Your Training Session. Whenever you speed through your exercise session you more likely to use improper technique and accidental injuries.
- You Can’t Conduct The Exact Same Exercises Each And Every Occasion. Any time a person execute the exact exercise every exercise routine ones muscles are going to be taught to do that individual exercise good, but you will peak more quickly.
- Don’t Relax Your Abs. Keeping your abs tight to protect your back by maintaining your internal pressure.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
The exercise Incline Dumbbell Rear Lateral Raise is great for targeting the rear deltoid muscles, but there are several variations, complementary, and alternative exercises that can be used to vary the workout and still target the same muscles. Below is a list of exercises that work similar muscles as the Incline Dumbbell Rear Lateral Raise.
Incline Dumbbell Rotating Lateral Raise
The Incline Dumbbell Rotating Lateral Raise is a complementary or alternative exercise to the Incline Dumbbell Rear Lateral Raise. This exercise requires you to hold two dumbbells at your side while standing on an incline bench. Keeping your elbows slightly bent, you raise the weights up and out to the side, rotating your arms outwards as you do so. This exercise targets the medial deltoid, as well as other shoulder muscles, and helps to build shoulder strength and stability. It is an effective exercise for adding size and definition to the shoulder area, and can be done as an alternative or in combination with the Incline Dumbbell Rear Lateral Raise.
Incline Dumbbell Single Arm Rear Lateral Raise
The Incline Dumbbell Single Arm Rear Lateral Raise is a great complementary or alternative exercise to the Incline Dumbbell Rear Lateral Raise. This exercise targets the same muscles as the rear lateral raise, but from a different angle. The incline position allows for greater range of motion and helps to target the side deltoids and trapezius muscles better. This exercise can be done with one arm at a time, and can be done with either dumbbells or cables. The incline dumbbell single arm rear lateral raise is great for those looking to add variety to their shoulder workouts and increase their shoulder strength and stability.
Lateral Raises With Bands
Lateral Raises with Bands can be a great complementary or alternative exercise to the Incline Dumbbell Rear Lateral Raise. Lateral Raises with Bands involve using elastic bands to perform lateral raises from a standing position. This exercise is great for targeting the same muscles as the Incline Dumbbell Rear Lateral Raise, but it also requires more balance and stability due to the added instability of the bands. The benefit of using bands for this exercise is that you can easily adjust the tension to make the exercise more challenging or easier depending on your current strength and ability.
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Lever Lateral Raise (Machine)
The Lever Lateral Raise (Machine) is a great alternative or complementary exercise to the Incline Dumbbell Rear Lateral Raise. This machine works by having you sit in an upright position, grasping the handles with both hands, and pushing out against the machine with your arms. This exercise strengthens the shoulder muscles and helps to improve posture. It also targets the smaller muscles of the shoulder, like the rear deltoids, which can help to build stability and strength. It is a great way to supplement an incline dumbbell rear lateral raise workout and can help to target muscles that are often difficult to target with free weights.
Lying Dumbbell Rear Lateral Raise
The Lying Dumbbell Rear Lateral Raise is a great complementary or alternative exercise to the Incline Dumbbell Rear Lateral Raise. This exercise primarily targets the posterior deltoids, which are located at the back of the shoulder, and requires you to lie on your side on a flat surface. To perform this exercise, you hold two dumbbells in each hand and raise them in an arc until your arms are parallel with the floor. This exercise works both the front and back of the shoulder and can help to improve overall shoulder strength and stability.
One Arm Band Lateral Raise
The One Arm Band Lateral Raise is an excellent complementary or alternative exercise to the Incline Dumbbell Rear Lateral Raise. This exercise involves using a resistance band and standing in an upright position with your arm extended out to the side. You then slowly pull the band up and out, keeping your arm straight and your elbow slightly bent, until it is level with your shoulder. This exercise focuses on the deltoid muscles of the shoulder, but also works the rhomboids and trapezius muscles of the back, making it an effective way to target both the front and rear deltoids. Additionally, because it uses a resistance band, it allows for a greater range of motion compared to the Incline Dumbbell Rear Lateral Raise, which is beneficial for increasing muscular strength and endurance.
Find More Shoulders Exercises Here
Opposing Complementary Exercises
To maximize the benefits of the Incline Dumbbell Rear Lateral Raise, it is recommended to pair it with exercises that work the opposing muscle groups. These exercises will help strengthen the muscles that work in opposition to those used in the Incline Dumbbell Rear Lateral Raise, giving you a more balanced workout. Below is a list of exercises that complement the Incline Dumbbell Rear Lateral Raise.
Cable Decline Fly
The Cable Decline Fly is a great exercise to pair with the Incline Dumbbell Rear Lateral Raise as it works the opposing muscle group. This exercise focuses on the lower pectorals and can help to promote better balance in the chest muscles. To perform this exercise, stand facing away from a cable machine with the pulley set low. Grasp the handle and step back so that there is tension in the cable. Start with your arms at full extension and slowly bring them together in an arc until your hands meet in front of your chest. Hold for a moment and then return to the starting position. This exercise helps to build strength in the lower pectorals and helps to create a more balanced chest development.
Cable Flys
Cable flys are a great exercise to complement incline dumbbell rear lateral raises, as they use the opposite muscle group. Cable flys involve lying on a bench and extending arms outwards while gripping the cable machine. The exercise works the pectoral muscles, while the incline dumbbell rear lateral raise works the deltoids. By doing both exercises together, you will be able to target the entire shoulder area, strengthening and toning both muscle groups. This combination of exercises is great for increasing shoulder strength and stability.
Cable Low Fly
Cable Low Fly is a great complementary exercise to the Incline Dumbbell Rear Lateral Raise, as it targets the opposing muscle group. Cable Low Fly works the chest and lats, while the Incline Dumbbell Rear Lateral Raise works the rear deltoids and rhomboids. Cable Low Fly involves pulling a cable from the floor to your chest in an arc motion, while the Incline Dumbbell Rear Lateral Raise involves raising dumbbells up and back in an arc motion. By doing these two exercises together, you will be able to develop strength and stability in both the chest and rear deltoids, as well as the lats and rhomboids.
Elevate Your Fitness with Incline DB Rear Lateral Raises
Incorporating the incline dumbbell rear lateral raise into your workout routine is a surefire way to elevate your fitness. This exercise targets the rear deltoids and promotes overall shoulder strength and stability. By using dumbbells and an incline bench, you can isolate and engage the muscles effectively. As with any exercise, proper form and control are crucial to avoid injury and maximize results. Keep your core engaged and maintain a slow, controlled movement throughout the exercise. With consistency and dedication, the incline dumbbell rear lateral raise can help you reach your fitness goals.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Dumbbell Exercises
