Dumbbell Rear Lateral Raise (support Head)
Skip the guesswork: Dumbbell Rear Lateral Raise (support Head) leans on independent dumbbell loading for round, durable shoulder caps.
How to do Dumbbell Rear Lateral Raise (support Head)
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
- 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 (support Head) Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Rear Lateral Raise (support Head) Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Dumbbell Rear Lateral Raise (support Head)
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Dumbbell Rear Lateral Raise (support Head) — Frequently Asked Questions
How do you do the Dumbbell Rear Lateral Raise (support Head)?
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground. 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 (support Head) work?
The Dumbbell Rear Lateral Raise (support Head) 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 (support Head) should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Rear Lateral Raise (support Head) good for beginners?
Yes. The Dumbbell Rear Lateral Raise (support Head) 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 (support Head)?
Try the Lever Lateral Raise, Resistance Band Seated Shoulder Press or the Cable Standing Shoulder External Rotation. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
