What equipment do I need for Dumbbell Seated Rear Lateral Raise?

Dumbbell Seated Rear Lateral Raise requires dumbbell equipment.

How do I perform Dumbbell Seated Rear Lateral Raise?

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.

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.

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

Front

Back

Primary Secondary Stabilizer

Instructions

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.

Dumbbell Seated Rear Lateral Raise

Muscles Worked

Primary Muscles

Secondary Muscles

Stabilizer Muscles

Instructions

Alternative Exercises

Barbell Rear Delt Row

Cable Isolateral Rear Lateral Raise

Cable Isolateral Reverse Fly

Cable Isolateral Standing Rear Delt Row

Cable Rear Delt Row

Cable Standing Rear Delt Row (with rope)

Dumbbell Rear Delt Row

Dumbbell Rear Lateral Raise

Lever Isolateral Lying Rear Lateral Raise

Lever Isolateral Lying Rear Lateral Raise (plate loaded)