Are you struggling to target your rear deltoids and feeling like your shoulder workouts are incomplete? The incline dumbbell single arm rear lateral raise might be just what your routine is missing. It’s a highly effective exercise, but it can be challenging to master without guidance. Don’t worry, you’re in good company. Many lifters face this issue but lack the sympathy and guidance needed to perfect the incline dumbbell single arm rear lateral raise. Fear not! In this post, I will provide you with a step-by-step guide to help you perform this exercise with proper form and achieve the results you’ve been looking for.
Incline Dumbbell Single Arm 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 Single Arm Rear Lateral Raise Instructions
- Start by taking a single dumbbell and lying chest down on an incline bench.
- Next, it helps to grab the bench with your arm that is not doing the raise, let your arm with the dumbbell hang down, arm straight.
- Now, pull the dumbbell up to the side keeping your elbow locked.
- Then pause at the top then lower the dumbbell back down slowly.
- Repeat to performed your desired repetitions, then switch arms a continue to complete an entire set.
Video Tutorial
Incline Dumbbell Single Arm Rear Lateral Raise Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Levator Scapulae
- Trapezius – Upper
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of Incline Dumbbell Single Arm Rear Lateral Raise
The Incline Dumbbell Single Arm Rear Lateral Raise is an effective exercise for strengthening the lateral deltoid, one of the three muscles that make up the shoulder complex. This exercise will help to improve shoulder stability and strength, as well as overall shoulder movement. Additionally, it will help to build muscle mass in the lateral deltoid, giving the shoulder a more balanced, toned appearance. It is also beneficial for improving posture and reducing the risk of shoulder injuries. Furthermore, this exercise can be used to target the muscles of the back and chest, helping to create a balanced and proportionate physique.
Tips for Performing Incline Dumbbell Single Arm Rear Lateral Raise
If you desire to develop the best improvement, you must follow these simple and easy tips. Similarly, if you are looking to protect yourself against injuries, you need to abide by these tips.
- To Improve Power And Speed, Bring Up The Rate Of Your Exercise. Continue to keep effective form or you will be more suboptimal to personal injury. You ought to reduce the weight to 50 to 60 percent of your single rep max weight when training for power. However, you should pause between every repetition.
- Use A Spotter In Order That You Drive Your Body Through Failing. You may only go so far yourself, a partner will enable you to continue your muscular tissue beyond where you alone can get. Thus you will work your muscle tissues down some more and afterward your muscle tissue is going to build back again even bigger by recovery.
- Build Your Technique Before Increasing The Load. Developing ideal technique will definitely support preventing personal injury and failure. Quality Form will certainly aid you to build muscle faster.
- Push Yourself To Near Failing In Order To Improve The Breakdown Of Your Muscle Tissue. Make sure to have put in place effective safety precautions whenever you’re pushing yourself to within failure.
Benefits and Tips Video
Frequent Mistakes To Avoid
You must refrain from these general errors to ensure great technique and muscle gains. Equally important, when you steer clear of these mistakes you will decrease the probability of having injuries.
- Don’t begin using inadequate technique. Poor technique is normally a rapid path to obtain a physical injury.
- Avoid The Urge To Try To Use More Weight Than You Can Do Correctly. You’re likely to forfeit your technique and can lead to an injury whenever you try to use more than you should.
- You Must Not Forget About Recovery Times. Overtraining can actually make you weakened in lieu stronger.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
There are several variations, complementary, and alternative exercises that can be done in place of the Incline Dumbbell Single Arm Rear Lateral Raise. These exercises work similar muscles as the exercise, allowing you to target the same areas while changing up your routine. Below are a few exercises you can use as a substitution.
Lateral Raises With Bands
Lateral Raises With Bands are a great complementary or alternative exercise for the Incline Dumbbell Single Arm Rear Lateral Raise. This exercise is a great way to build shoulder strength and stability without using heavy weights. It works the same muscles as the incline dumbbell single arm rear lateral raise, but with the added resistance of the band. The bands provide a different level of tension that can help challenge the shoulder muscles in a different way than traditional weights. This variation of the exercise can also be done from a standing or seated position, giving users more options to target specific areas of the shoulder muscles.
Lever Lateral Raise (Machine)
The Lever Lateral Raise (Machine) is a great alternative or complementary exercise to the Incline Dumbbell Single Arm Rear Lateral Raise. The Lever Lateral Raise (Machine) is an isolation exercise that targets the muscles in the shoulder, specifically the lateral deltoid. This machine allows for a greater range of motion than the Incline Dumbbell Single Arm Rear Lateral Raise, which allows for a more intense workout. Additionally, it helps to stabilize the shoulder joint and reduce strain on the rotator cuff muscles, thus allowing for a safer workout.
Lying Dumbbell Rear Lateral Raise
The Lying Dumbbell Rear Lateral Raise is a great complementary or alternative exercise to the Incline Dumbbell Single Arm Rear Lateral Raise. This exercise works the same muscles as the Incline Dumbbell Single Arm Rear Lateral Raise, but it is performed in a lying position instead of an incline. This exercise also increases the range of motion to target the rear deltoids more effectively. While the Incline Dumbbell Single Arm Rear Lateral Raise is great for isolating the rear deltoids, the Lying Dumbbell Rear Lateral Raise allows you to work the entire shoulder complex more efficiently.
Check Out These Top Dumbbell Exercises
One Arm Band Lateral Raise
The One Arm Band Lateral Raise is a great complementary or alternative exercise for the Incline Dumbbell Single Arm Rear Lateral Raise. This exercise is performed standing up and involves raising the arm to the side with a band around the wrist, keeping the elbow slightly bent. This exercise works the same muscles as the Incline Dumbbell Single Arm Rear Lateral Raise but in a different way, as it involves more range of motion and stability. The One Arm Band Lateral Raise can be used as a way to challenge the muscles used in the Incline Dumbbell Single Arm Rear Lateral Raise and help build strength and muscular endurance.
Seated Dumbbell Lateral Raise
The Seated Dumbbell Lateral Raise is a great exercise to complement or even replace the Incline Dumbbell Single Arm Rear Lateral Raise. This exercise is performed while seated on a bench, holding a pair of dumbbells at your sides. You then lift the dumbbells out to the sides and up to shoulder level, keeping your elbows slightly bent and your palms facing each other. This exercise targets the middle and outer head of the deltoid muscle, making it a great alternative to the Incline Dumbbell Single Arm Rear Lateral Raise.
Seated Dumbbell Rear Lateral Raise
The Seated Dumbbell Rear Lateral Raise is a great complementary or alternative exercise for the Incline Dumbbell Single Arm Rear Lateral Raise. This exercise is performed while seated on a bench with a dumbbell in each hand. The arms are extended out to the sides, parallel to the floor, and the palms should be facing inward. Then, the arms are raised out to the sides as far as possible while keeping the elbows slightly bent. This exercise works the rear deltoid muscles, which are necessary for shoulder stability and also work to pull the shoulder blades together. It is an effective way to build shoulder strength, stability, and size.
Find More Shoulders Exercises Here
Opposing Complementary Exercises
In order to achieve the best results, it is important to complete exercises that work opposing muscle groups. This will help to strengthen your muscles and provide balance and stability. Here are some exercises that work the opposing muscles of the Incline Dumbbell Single Arm Rear Lateral Raise:
Cable Low Fly
Cable Low Fly is a great complementary exercise to Incline Dumbbell Single Arm Rear Lateral Raise. It works the opposite muscle group, targeting the chest and anterior deltoids. It is an excellent way to build stability and improve posture while strengthening the muscles of the chest, shoulders, and arms. This exercise also increases your range of motion and core stability, which are both important for overall health and fitness.
Decline Dumbbell Fly
The Decline Dumbbell Fly is the perfect complementary exercise to the Incline Dumbbell Single Arm Rear Lateral Raise. This exercise targets the lower chest muscles and is performed while lying on an adjustable decline bench. The movement is similar to a regular fly, however, the decline angle ensures that the chest muscles are under constant tension throughout the exercise. By performing this exercise after the Incline Dumbbell Single Arm Rear Lateral Raise, you can ensure that your lower chest muscles are sufficiently worked and that your entire chest is balanced and symmetrical.
Decline Dumbbell Twist Fly
The Decline Dumbbell Twist Fly is a great exercise to pair with the Incline Dumbbell Single Arm Rear Lateral Raise. The Decline Dumbbell Twist Fly works the lower chest and back muscles, while the Incline Dumbbell Single Arm Rear Lateral Raise works the upper chest and shoulder muscles. Both exercises target the same muscle groups from different angles, allowing for a comprehensive workout and an improved range of motion. The Decline Dumbbell Twist Fly also serves to counterbalance the Incline Dumbbell Single Arm Rear Lateral Raise by working the opposing muscle group, providing a more balanced workout.
Take Your Rear Delts to New Heights
If you’re looking to add some serious definition and shape to your rear delts, there’s no better exercise than the incline dumbbell single arm rear lateral raise. This exercise targets the hard-to-reach rear delts, which are often neglected in traditional shoulder workouts. By isolating this muscle group and engaging it through a full range of motion, you can build the strength and definition you need for a truly well-rounded physique. Plus, the single arm variation allows for greater control and precision, making it easier to really focus on the muscle at hand. With consistent effort and smart training, you can take your rear delts to new heights with this powerful exercise.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Dumbbell Exercises
