The dumbbell incline rear lateral raise targets the rear deltoids with secondary emphasis on the traps and rhomboids. It is performed on an incline bench to isolate the rear shoulder muscles.
Also Works
TrapsRhomboids
How to Perform
1
Set up an incline bench at a 45 degree angle.
2
Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
3
Extend your arms straight down with your palms facing each other.
4
Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
5
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Press your chest firmly into the incline bench to eliminate any cheating and isolate the rear delts completely.
•Think about driving your elbows toward the ceiling rather than lifting the dumbbells, which cues better rear delt activation.
•Squeeze your shoulder blades together at the top of the movement for a one-second hold to maximize rhomboid and rear delt engagement.
Common Mistakes
•Lifting the chest off the bench to use body momentum, which turns this into a Bent Over Row and reduces rear delt isolation.
•Pulling with the biceps instead of leading with the elbows, which shifts work away from the posterior delts.
•Raising the arms too high past parallel, which recruits the upper traps and takes tension off the rear delts.