Dumbbell Incline Rear Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Incline Rear Lateral Raise is an isolation shoulder exercise that primarily targets the rear deltoid muscles while also engaging the middle and lower fibers of the trapezius as secondary muscles. Performed while lying face down on an incline bench, this movement helps enhance shoulder definition and improve posture by strengthening the often-neglected rear delts. Using dumbbells as resistance, the exercise involves lifting the arms out to the sides in a wide arc with a slight bend in the elbows, focusing on control and form to isolate the shoulder muscles without momentum. It’s particularly effective for creating balanced shoulder development and is commonly included in upper-body or shoulder-specific training routines.
How to Perform
Set your position: Lie chest-down on an incline bench with your torso supported and your feet flat and stable on the ground. Hold a dumbbell in each hand with your arms hanging naturally below your shoulders and your palms facing each other.
Engage your body: Brace your core, keep your neck neutral, and allow a slight bend in your elbows. Maintain a flat back and avoid overarching or rounding your spine.
Lift with control: Raise both arms out to the sides in a wide arc, focusing on lifting from the shoulders rather than the hands. Stop when your elbows are in line with your shoulders or just slightly above, forming a "T" shape with your body.
Pause and contract: Hold briefly at the top of the movement and consciously squeeze your shoulder blades together. This helps fully engage the rear deltoids and traps.
Return with tension: Lower the dumbbells slowly and under control back to the starting position. Avoid letting the weights drop or using momentum. Keep tension in the shoulders throughout the descent.
Repeat: Perform the movement for the desired number of repetitions, maintaining good posture and consistent control on each rep to maximize effectiveness and reduce injury risk.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Grip and Set-Up: Start by holding a dumbbell in each hand with your palms facing inwards, so your grip is neutral. Let the dumbbells hang naturally in front of you, just below shoulder height. Position yourself on the incline bench with your chest resting comfortably against the surface, and make sure your feet are securely placed flat on the floor. Keep your body aligned, avoiding any arching in your back or lifting your chest off the bench to maintain proper form.
Movement Control: As you begin to raise the dumbbells, focus on a slow and deliberate motion. Resist the urge to jerk or swing the weights using momentum. Moving in a controlled manner not only improves the effectiveness of the exercise but also helps prevent muscle strains and injury.
Proper Range of Motion: Raise the dumbbells out to the sides, ensuring that your arms stay slightly bent throughout the movement. Continue lifting until the dumbbells reach shoulder height, keeping the movement smooth and precise. Avoid any sudden jerks or movements that could compromise your form or risk injury.
How Not to Perform
Avoid Overarching Your Back: Do not allow your back to arch or your chest to lift off the bench. This misalignment can cause strain in your lower back and reduces the isolation of the rear deltoids. Keep your core tight and your spine neutral throughout the exercise.
Don’t Use Momentum: Refrain from swinging the dumbbells or jerking them up. Using momentum to lift the weights takes the focus away from the rear delts and puts unnecessary stress on your joints. Perform the movement slowly, especially during the raising and lowering phases.
Avoid Flared Elbows: Do not raise your arms too high or let your elbows flare outward too much. This can cause shoulder discomfort and shift the emphasis away from the target muscles. Keep your elbows slightly bent and ensure they stay in line with or just slightly above shoulder height.
Do Not Let Your Shoulders Shrug: Do not let your traps take over the movement by allowing your shoulders to shrug upwards. Focus on keeping your traps relaxed and the movement isolated to your rear delts. This will help prevent unnecessary strain on the neck and upper traps.
Avoid Using Too Much Weight: Using weights that are too heavy for you encourages bad form and reduces control over the movement. If you can't maintain a controlled lift with proper form, reduce the weight to ensure you're targeting the right muscles without risking injury.
Do Not Rush the Reps: Do not perform the exercise in a rushed or fast manner. Quick reps make it difficult to focus on the target muscles and increase the risk of poor form. Take your time with each repetition, especially during the lowering phase, to maximize muscle engagement and control.
Don’t Lock Your Elbows: While you should have a slight bend in your elbows, avoid locking them out fully. Keeping a slight bend allows for continuous tension on the rear delts and traps, promoting better muscle activation and preventing unnecessary strain on your elbow joints.
Avoid Shortening the Range of Motion: Don't stop the movement prematurely or lift the dumbbells too low. Ensure that you raise the dumbbells to shoulder height or slightly above, achieving the full range of motion to fully engage the rear delts and traps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
