Dumbbell Seated Rear Lateral Raise
The Dumbbell Seated Rear Lateral Raise primarily works the Posterior Deltoid, with secondary activation of the Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Triceps (Long Head). It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Seated Rear Lateral Raise is an intermediate isolation exercise performed with dumbbell, following a abduction movement pattern. It primarily targets the Posterior Deltoid, with secondary engagement of the Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A dumbbell isolation pull exercise targeting the Posterior Deltoid.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Abduction |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid |
| Secondary | Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Posterior Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Triceps (Long Head) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Sit on edge of bench with feet placed beyond knees.
- Bend over and rest torso on thighs.
- Grasp dumbbells with each hand under legs.
- Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.
Execution
- Raise upper arms to sides until elbows are shoulder height.
- Maintain upper arms perpendicular to torso and fixed elbow position (10° to 30° angle) throughout exercise.
- Maintain elbows height above wrists by raising "pinkie finger" side up.
- Lower and repeat.
Comments
- Dumbbells are raised byshoulder transverse abduction, notexternal rotation, norextension.
- Upper arm should travel in perpendicular path to torso to minimize relatively powerfullatissimus dorsiinvolvement.
- This mean at top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward.
- To exercise posterior deltoid and not lateral deltoid, keep upper torso close to horizontal.
- Positioning upper torso at 45° is not sufficient angle to target rear deltoids.
- The spine can be flexed to achieve this positioning if thighs can provide sufficient support for torso.
- Some individuals may not be able to bend sufficiently at hip due to flexibility or girth constraints.
- Also seeRear Lateral Raise Errorsand Low Back Alignment Exceptions.
Tips & Common Mistakes
- Lead with your heel rather than your toes to maximize hip abductor engagement.
- Avoid leaning your torso to compensate — keep it upright throughout.
- Control the return; don't let the resistance pull you back quickly.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid) and can be substituted based on your equipment or variation preferences.
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