Dumbbell Rear Lateral Raise
Dumbbell Rear Lateral Raise is simple enough to learn in one session, using independent dumbbell loading to deliver delt size from every angle.
How to do Dumbbell Rear Lateral Raise
- 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.
Dumbbell Rear Lateral Raise Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Rear Lateral Raise Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Easier and Harder Than Dumbbell Rear Lateral Raise
Swap Dumbbell Rear Lateral Raise For
Dumbbell Rear Lateral Raise — Frequently Asked Questions
How do you do the Dumbbell Rear Lateral Raise?
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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Rear Lateral Raise work?
The Dumbbell Rear Lateral Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Rear Lateral Raise should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Rear Lateral Raise good for beginners?
Yes. The Dumbbell Rear Lateral Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Rear Lateral Raise?
Try the Band Front Raise, Left Hook. Boxing or the Lever Shoulder Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
