Having well-defined shoulders is not just only too good but it benefits your shoulder when doing the pull and pushes moves. Additionally, the strong shoulders keep you safe when you are lifting objects. This article gives you the benefits of the dumbbell rear lateral raise workout. In addition to that, it details the muscles that are exercised by this workout.
For instance, the dumbbell rear lateral raise is good for strengthening your rear deltoids. Furthermore, the article gives you different rear lateral raise variations and alternatives that you can try as you strengthen your shoulders.
Dumbbell Rear Lateral Raise Seated
The dumbbell lateral raise is ideal for increasing the strength and muscle growth of upper body muscles. To be specific, the upper back and posterior deltoids are the main targets. Doing the dumbbell lateral raise seated helps you to isolate the targeted muscles. The weights also give your muscles a good challenge. To do the exercise, you will need a flat bench and dumbbells. Follow the instructions below to do the exercises;
- Holding a dumbbell in each hand, sit on the edge of a bench
- Let the dumbbells hang by your body sides and keep the palms facing each other.
- Then bend forward keeping the spine flat. Bend until the torso is at 45-degree angle to the ground.
- Raise the dumbbells up keeping your elbows bent and out to the sides. Raise the dumbbells until the arms are parallel to the ground. Pause to a count of 2 and return to the starting position.
- Repeat to meet your desired number of sets and reps.
Dumbbell Lateral Raise
This is a shoulder exercise that strengthens your muscles. It gives your upper body well-defined muscles. If you want to have a ‘V’ shaped upper body, the dumbbell lateral raise is good for that. You can do this exercise seated or standing. To do the exercise; follow the instructions below;
- Holding dumbbells in your hands, stand with your feet at shoulder-width apart. Keep the arms hanging by your body sides.
- Lift the dumbbells up until the arms are parallel to the ground.
- Slowly lower the dumbbells to the starting position.
Dumbbell Side Lateral Raise
- Holding the dumbbells in your hands, stand with your feet at shoulder width apart. Make sure your shoulder blades are pinched throughout the exercise.
- Make sure that your palm is facing your body sides.
- Then raise the dumbbell up to the neck level, keeping your arms sideways and fully stretched. Breathe as you lift the weights.
- Return the weights slowly to the starting position.
Dumbbell Rear Delt Raise
The dumbbell rear delt raise is an isolation exercise that targets the rear deltoids muscles. In addition to that, it also exercises the lower and middle traps. You will need the dumbbells to do the exercises but you should make sure that you are using weigh that you can control. Follow the steps below to do the exercise;
- While holding the dumbbells in your hands, stand with your feet at hip width stance. Keep your arms hanging by your body sides with your palms facing each other.
- Bend until your torso is parallel to the ground.
- Bring the dumbbells close to each other but not touching. Keep the palms facing each other.
- Then abduct the shoulders and lift the arms up until they are parallel to the ground. Pause in that position, squeeze the deltoids and count up to 2.
- Lower your hands to the starting position.
Dumbbell Front Raise
The dumbbell front raise exercise targets the anterior deltoids. In addition to that, the chest and the arm muscles also get engaged to do the exercise. Hence, this isolation exercise can help you to have defined upper body muscles. More so, it is safe to be done by those who are suffering from shoulder injuries and pains. Follow the instructions below to do the exercise;
- Start holding the dumbbell each in hand and stand with your feet at shoulder width apart. Keep your arms hanging by your sides.
- Then hold the weights horizontally to your thighs with palms facing each other.
- Engage your abs and lift the dumbbells up until the arms are horizontal to the ground. Pause to a count of 2 before returning to the starting position.
- Finally, return the dumbbells and arms to the starting position.
- Repeat as much as you can.
Bent Over Lateral Raise
This is a strength exercise that targets the delts muscles. If you want to have good-looking delts muscles that are not inflated, you should try this great exercise. The exercise works the rear head of the delts. To do the exercise follow the instructions below;
- Holding a pair of dumbbells, stand with your feet at shoulder width distance. Keep your arms hanging and the palms facing each other.
- Then bend your body at torso level until your chest is parallel to the ground and keep your spine flat. Bring the dumbbells in front of your knees.
- Engage your core and keep your shoulder blades pinched. Then bring up your arms until they are parallel to the floor.
- Pause for a second and slowly return the arms to the starting position.
Dumbbell Lying Rear Lateral Raise
The dumbbell lying rear lateral raise targets the rear deltoids muscles as well as the postural muscles. You will need an inclined bench to do the exercise. Use light weight dumbbells. To do the exercise correctly, follow the steps below;
- Start by placing the inclined bench on stable ground.
- Then holding the pair of dumbbells in your hands, lie on the bench facing downwards with your upper body on the elevated side of the bench. Keep the arms hanging on the sides of the bench.
- Raise the dumbbells up until the arms are parallel to the ground. Make sure that you keep your arms fully extended throughout the movement.
- Pause at the top of the movement for a second.
- Lower the dumbbells to the starting position.
- Repeat as much as you can.
Rear Lateral Raise Muscles Worked
The rear lateral raise is a great weight lifting exercise that primarily targets the rear deltoids. The rear deltoids are also known as posterior deltoids. These muscles are found on your upper back of the shoulder but not on the shoulder blades. Having stronger posterior deltoids makes your upper manage to pull, push, and lift objects without experiencing injuries.
The real lateral raise workout develops and strengthens the delts. Besides hitting the rear delts, the rear lateral raise exercise also works the lateral delts, rhomboids, trapezius, and arm muscles. In addition, it makes these muscles more muscular.
Rear Lateral Raise Alternative
Developing stronger and muscular rear deltoids can be done without doing the rear lateral raise. There are various exercises that target the rear deltoids muscles. If you want to hit the rear delts successfully, you should do the bent over exercises. The bent over exercises is the ones that mainly targets the posterior deltoids. Below are the exercises that you can do to target the posterior deltoids.
Single Arm Bent Over Rows
The single arm bent over row hits the posterior delts like the rear lateral raise exercise. Besides strengthening the posterior delts, the single arm bent over row also works the biceps, abs, and back muscles. You will need a dumbbell and a bench to do the exercise. To do the exercise; follow the instructions below;
- Start by setting your bench on stable ground or floor.
- Then put your left knee and the hand on the bench. Your right leg must be on the floor in such a way that your body is bent.
- Grasp the dumbbell with your right hand. Your arm must be fully extended and hanging towards the floor.
- Then raise the dumbbell up to the ribcage position.
- Return the dumbbell slowly to the starting position.
- You can do 10 to 15 reps on one arm before changing to the other arm.
Lying Side Laterals
This is another exercise that you can do in place of the rear lateral raise workout. The lying side laterals also work the rear deltoids muscles. It hit the entire shoulder muscles. You will need a flat bench and a dumbbell to do the exercise. To do the exercise; follow the instructions below;
- Place the bench on a stable floor or ground.
- Lie on the bench with your side of the body and keep your elbow bent on the bench.
- Hold the dumbbell with the other hand that is on the upside.
- Lift the dumbbell up above your body and keep your elbow of the hand with the dumbbell slightly bent.
- Raise the dumbbell up until the arm is perpendicular to the ground.
- Return the dumbbell to the starting position.
- Repeat before exercising the other side of the body.
The dumbbell rear raise exercise mainly targets the rear deltoids muscles which are also known as the posterior deltoids. As discussed above, the posterior delts are found on your back shoulder. As such, these muscles are responsible for your pull, push and lifting movements.
Therefore, strengthening the delts lowers the risks of shoulder injuries. In the above passages, there are different exercises that you can try to build delts muscles. For instance, the workouts such as bent over lateral raise, single arm bent over rows are good for giving you muscular delts muscles.
Which exercise do you do to strengthen and build your rear delts muscles? Share your experiences below.
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