The dumbbell rear lateral raise (support head) is an isolation exercise targeting the rear deltoids, with secondary emphasis on the traps and rhomboids. It involves hinging forward at the hips and raising dumbbells out to the sides, focusing on shoulder stability and control.
Also Works
TrapsRhomboids
How to Perform
1
Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
4
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Rest your forehead against a bench or incline pad to stabilize your torso and eliminate any body swing during the raise.
•Raise the dumbbells out to the sides with slightly bent elbows until arms reach parallel, squeezing the rear delts at the top.
•The head support lets you focus entirely on the rear delt contraction without worrying about lower back fatigue.
Common Mistakes
•Lifting the head off the support to generate momentum, which defeats the stability purpose.
•Pulling the dumbbells back toward the hips instead of raising them laterally, changing the exercise to a row pattern.
•Using too much weight and relying on the traps to shrug the dumbbells up instead of using the rear delts.
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