How heavy should I go?

Choose a load that allows strict form for 10-20 reps with a 2-3 second lowering phase. If your torso moves or traps take over, the weight is too heavy.

Is seated better than standing?

Seated or chest-supported variations reduce momentum and can improve isolation. Standing offers more freedom but requires stricter bracing.

How much should I bend my elbows?

Maintain a soft bend of roughly 10-20°. Keep that angle fixed throughout to avoid turning the movement into a row.

Can I use cables instead?

Yes. A Cable reverse fly provides constant tension and may feel smoother on the shoulders.

Dumbbell Rear Lateral Raise

Overview

Target Muscle Groups:: Shoulders, back.
Equipment:: Dumbbell.
Difficulty:: Intermediate.

General Information

Dumbbell Rear Lateral Raise is an isolation exercise that primarily targets rear shoulders and also engages back. It is an intermediate-level movement that emphasizes the rear deltoids with minimal spinal loading when performed with a controlled tempo.

Use light to moderate weights and slow reps to feel the shoulder blades widen and the rear delts initiate the lift. The goal is scapular stability with humeral abduction and slight horizontal abduction, not pulling with the upper back.

It works well as an accessory for pressing days, rear-delt hypertrophy, or warm-up activation before compound pulling. Seated or chest-supported variations can reduce torso movement and improve isolation if you tend to swing.

Expect a localized burn at the back of the shoulders with minimal neck or trap involvement when executed correctly.

Instructions

Stand hinged at the hips 20-30°, soft knees, neutral spine, dumbbells hanging under shoulders.
Set shoulders down and slightly together; keep neck long and ribs stacked.
With a light elbow bend, raise arms out and slightly back until elbows reach torso line or just below shoulder height.
Lead with elbows; avoid shrugging or turning it into a row by pulling elbows behind the body early.
Pause briefly at the top to feel rear delts engage, keeping wrists neutral and shoulders depressed.
Lower slowly under control for 2-3 seconds without letting weights swing forward.
Keep torso angle and bracing consistent across all reps; stop the set if form degrades.

Common Mistakes

Swinging the torso

Reduce load and keep a constant torso angle to prevent momentum.

Shrugging the shoulders

Keep shoulders down to avoid trap dominance and neck strain.

Turning it into a row

Do not drive elbows far behind the body; lift out and slightly back only.

Over-rotating wrists

Keep wrists neutral to keep tension on the rear delts.

Dropping the eccentric

Lower for 2-3 seconds to maintain muscle tension and control.

Injuries

Dumbbell Rear Lateral Raise is a low risk exercise when performed with proper technique.

Common strain points are the neck and upper traps from shrugging, and the low back from excessive hinging or swinging. Keep load modest and brace through the midline to protect the spine.

If shoulder discomfort appears, reduce range to the pain-free zone, use a chest-supported bench, or switch to cables for a smoother path. Stop if you feel sharp pain, numbness, or radiating symptoms.

Alternative Exercises

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Frequently Asked Questions

Q: How heavy should I go?: Choose a load that allows strict form for 10-20 reps with a 2-3 second lowering phase. If your torso moves or traps take over, the weight is too heavy.
Q: Is seated better than standing?: Seated or chest-supported variations reduce momentum and can improve isolation. Standing offers more freedom but requires stricter bracing.
Q: How much should I bend my elbows?: Maintain a soft bend of roughly 10-20°. Keep that angle fixed throughout to avoid turning the movement into a row.
Q: Can I use cables instead?: Yes. A Cable reverse fly provides constant tension and may feel smoother on the shoulders.

Overview

Target Muscle Groups:: Shoulders, back.
Equipment:: Dumbbell.
Difficulty:: Intermediate.